E-stretch

Ten Ways to Improve Your Posture at Work

admin — Mon, 29 Aug 2011 00:00:00 +0000

There are some great ways that people can improve your posture. The first way is to become aware of your posture so you know what you need to fix. The second way is to use imagery by imagining that you have a string along your ribcage and spine. The third way is to align your ears and shoulders over your hips. The fourth way is to take care of your feet by massaging them on a daily basis. This is so your back will not sag. The fifth way is to keep the soles on your feet flat on the floor when you are sitting down.

The sixth way is to stay active by stretching every once in awhile if you have a seating job. The seventh way is to practice bending over and lifting things correctly. This means to bend and lift with your knees. The eighth way is to use a pillow in your chair to support your lumbar curve. The ninth way is to train your muscles how they are suppose to work. The tenth way is to be confident in yourself by distributed your body weight evenly across your feet.

These are just some of the great ways to improve your posture.

Steps to Keep Your Legs Pain Free at Work

admin — Fri, 26 Aug 2011 00:00:00 +0000

If you stand a lot at work, you should consider wearing some comfortable shoes. This will take all of the stress off of your legs. You should also try to sit as much as you could. Do not engage in any heavy bending that you know is going to put strain on your legs. You want to take as much weight as you can off of your legs. There is a proper way to bend and lift things. If you follow the correct procedure, you will be able to keep your legs pain free at work.I found some more information here. Use medication if you do start noticing any pain, and consult your doctor. They will be able to properly give you the right solution for your leg pain. Things that you notice that take a toll on your legs, you need to avoid them at all costs. Everyone’s job is different. Some people may need to use their legs all day, while others have the comfort of sitting down. If it is getting to be too much for you, then maybe you need to look for another job. Anything that you can find as comfort for your leg pain is highly recommended for you.

Hidden Costs of Poor Health Practices in the Office

admin — Thu, 25 Aug 2011 00:00:00 +0000

In any workplace, it is important to keep up healthy work habits in order to ensure productivity and a strong, positive moral among workers. If workers are not exercising healthy work habits, they likely will not be working up to their potential, which can cost a business or office money and time. Additionally, poor work habits also will likely bring about a negative energy toward work, which could cause workers to arrive late, leave early, and generally have a bad attitude.

There are several things that can be done to encourage healthy working habits.The full explanation can be found at http://www.fitsugar.com/6782039 Encourage workers to take breaks from sitting at a desk, and to get up and walk around. Offer a meeting on how to sit at a desk in a healthy way. There are many tips to make sitting at a desk more comfortable, and to make sure that one isn’t putting unnecessary pressure on certain body parts.

Healthy work habits can be extended, such as by offering healthy options in the vending machines in the break room, or by hosting social events for your workers that involve exercise and getting moving. All of these methods will help encourage a healthy lifestyle by all of the employees.

Things to Eat to Beat the 2pm Slump…

admin — Fri, 19 Aug 2011 00:00:00 +0000

You spend all day surfing the web so you don’t have to get WildBlueDeals.cominternet at home and now your eyes are strained from use. Your blood sugar’s down and you’re ready for a nap…under your desk. Here are a few of the best things you can eat to conquer the 2pm blues:
Almonds – Nuts have healthy fats but also protein which helps you feel fuller longer and also gives you energy to make it to five.
Oranges – Citrus’ scent is a natural awakener and when you eat it you’ll get a healthy boost of Vitamin C not to mention tons of water.
Tuna – Keep some canned tuna at your desk to get you through the protein slump and help you feel fuller longer.
Diet Coke – A little caffeine won’t hurt and you’ll feel much better about life if you don’t ingest an extra 140 calories for no reason at all.
Fruit – Fruit in general is a great way to suppress appetite and stave off the munchies plus you’ll get some extra vitamins, too!

High Risk Occupations That Can Lead to Carpal Tunnel

admin — Mon, 25 Apr 2011 00:00:00 +0000

Carpal Tunnel Syndrome is a condition that affects the nerves and is caused by irritation and compression of the nerves and the hands. Carpel Tunnel Syndrome causes pain, burning and tingling and can make it difficult for an individual to do anything with his or her hands. Anyone can develop this condition, but those who have certain occupations are at increased risk for developing it. Since this condition affects the hands, it is obvious that people such as writers, secretaries and musicians will be the most likely people to develop it. However, there are many other occupations that predispose a person to carpel tunnel syndrome.

Some of those occupations include: nursing, bookkeepers, dentists, hairdressers and librarians. It is important that people who are in these high-risk professions take frequent breaks and rest their hands so that they can prevent carpel tunnel syndrome. It is also important to remember if a person suspects that he or she has carpel tunnel syndrome, that he or she see a physician. The reason for that is because this condition can worsen if it is not treated. It is also very curable when diagnosed in time and there is a lot less recovery associated with the treatment.

Prevent Back Pain from Long Periods of Sitting

admin — Mon, 11 Apr 2011 00:00:00 +0000

For centuries, human beings were very active. Hunting, gathering, working the soil and just engaging in the normal activities of life involved an almost constant movement of the body and subsequent exercise of the muscles. Over the last hundred years human beings have become increasing sedentary including long hours of immobility at various jobs and professions. While this is not true in all cases it certainly has become a growing trend. One of the negative fall outs of this lack of activity is various muscle and joint problems. The back seems to be one of the predominant victims or casualties of contemporary societal trends. there are ways to care for the back to avoid stiffness, pain and lack of circulation if you do have a desk job or find yourself immobile for long periods of time. One of the simplest things you can do is to have some basic exercise routines that you can practice throughout the day. Sometimes a portable exercise mat tucked away in some out of the way but convenient location can be useful. Here is a very helpful exercise. Lay on you back and with both hands draw one knee up to your chest and hold it about one half minute, then repeat with other knee, and then repeat drawing both knees up toward towards your chest.

Ten Simple Exercises to Stay Limber at the Office

admin — Tue, 29 Mar 2011 00:00:00 +0000

If you sit in a cubicle or at a desk all day your body needs some relief. There are some easy exercises you can do daily to keep your body more flexible and toned, and to help keep your mind clear. A few minutes spent on these can be well worth it in more efficient work afterwards.
Let’s start at the bottom and work up. Repeat each move a few times. Don’t hold your breath during any of these.
1-Flex your feet, one at a time or both together. Extend your legs slightly off the floor, aim the toes outward and flex down to feel the stretch.
2-Sitting on the front edge of your chair, place one foot on the other knee area. Move the crossed leg knee area down slowly, feeling the stretch in the back of the leg and in your behind. This is great for sciatica.
3-Pull your abdominals in slowly as far as you can, while breathing out.
4- Expand the chest slowly filling your lungs with air thru the nose, and then breathe out slowly. Blow the air out lightly through your mouth, if you feel dizzy at all, stop.
5-Lift your shoulders trying to touch your ears with them.
6-Slowly rotate the head around to the left, then towards the right with the chin down.
7-Pull your head back as far as you comfortably can. It is ok to lightly push with your hands on your chin. Great for a tired upper spine.
8- Place one arm at a time across your chest, keeping it straight. Fold the other arm up and over near the elbow. Push in lightly to stretch the triceps and shoulder. Do the other arm.
9- Put both hands together and reach for the ceiling.
10-Stand up slowly 5 to 10 times, and when sitting back down try to not actually touch the chair with your body.

These 10 moves can keep you limber right at the office, and for more great moves you should check out Live Strong, http://www.livestrong.com/article/94330-office-chair-exercises-abdominals

An Eye Excercise

www.e-stretch.net — Fri, 21 Jan 2011 00:00:00 +0000

Not a stretch, per se, but keeping your eyes moving is an essential consideration if you plan on your career in front of a computer having any sort of longevity. Over the course of a day of solid computer work, your eyes not only don’t blink, but rarely move outside of the narrow increments it takes to read a line of copy or row of spreadsheet. In order to maintain healthy eye muscles, it’s important to intentionally increase this range of motion. Since it’s nearly impossible to perform typical research or typing responsibilities with puppet-like googly eyes, be advised to set aside a minute or two to perform the following steps.Close your eyes. Count slowly to a full 15 seconds. Open your eyes. Now, without moving your head, look as far to your left as possible. The left half of your vision should be partially obscured by your nose ridge. Hold for 10 seconds. Slowly rotate your focus on a horizontal line until you are looking as far right possible. The right half of your vision should now be partially obscured by your nose ridge. Hold for 10 seconds. When moving your eyes, try to do so in a smooth, controlled manner, as if you were the subject of a field sobriety test. Bring your eyes from the far right back to center, then straight down, moving your eyelids as little as necessary to shift your focus. At the lowest point, the very tip of your upper lip should be visible. Hold for 10 seconds. Slowly roll your eyes up vertically to their highpoint, with the bottom of your eyebrows coming into sight. Hold for 10 seconds. Now starting at the 12 o’clock position, rotate your eyes a full 360 degrees and back to the top in a counter-clockwise manner. Once you reach the top, repeat in the clockwise direction. Return your gaze straight ahead. Close your eyes for a full 30 seconds. Open your eyes.Repeat the process as necessary when your eyes once again grow weary or feel strained throughout the day, particularly if they begin to water (your eyes’ natural self-defense against overuse).

Neck Stretch

www.e-stretch.net — Tue, 16 Nov 2010 10:49:55 +0000

When staring blankly ahead at a computer screen, often times your head fails to shift with any consistency. Holding your head still for such an extended period of time is surprisingly difficult for your neck to do, as your neck is strained more by a lack of motion that moving freely. Were you to completely relax your neck muscles, your head would likely fall forward into your chest. This position, though will ultimately put a heavy burden on the back of your neck, not to mention have a profoundly disappointing effect on job productivity. In order to keep your neck comfortable, constantly changing your heads position in a full range of motion is the best bet, as any position when held for an extended period of time will result in nagging discomfort. In order to accomplish this, use the following steps to accomplish an easy office neck stretch:This stretch is best performed from a seated position. With your back upright, reach down and grab the bottom of your office chair seat on both sides. It may be necessary to scoot forwards in your chair if arm rests inhibit you from doing so freely. With both hands under your seat, first pull on your chair with your right hand, while allowing your body to slump to the left, only your tight grip holding you up right. Feel the tension across the right side of your neck and shoulder. Hold for 30 seconds then release. Continue by doing the same steps with your left hand now holding tight and your body slouching to the right. Then lock your hands behind your chair back and allow your head and body to fall forward. You should feel tension in both shoulders and on the back of your neck. Hold for 30 seconds then release. Finally, grab the front of your chair between your legs and lean back with your head and body as far as your chair will allow (be careful not to fall over). Hold for 30 seconds then release.

Hip Flexor Stretch

www.e-stretch.net — Sun, 14 Nov 2010 15:14:14 +0000

After long periods of sitting, sometimes its’ best to get up for a few minutes and let your legs get some work in. This stretch will allow you to do just that, though even more beneficial than a simple stroll around the office. Furthermore, if your office is enclosed it won’t look to employees or employers like you are simply taking a leisurely stroll to pass the time. After all, how many bathroom or water cooler breaks can one person take before it gets suspicious? The hip flexor stretch will give welcome activity to your lower body all while housed within a few feet of your chair and with no need for floors below your to wonder why someone might be jumping up and down. Just do as follows to get a leg up on office fatigue:Standing a full arm’s length away from the back of your office chair, reach out and touch the top of the chair with both arms. You will use the top of the chair to control your balance. While still standing straight up, raise your right leg and take it straight back behind you and place your foot back as far as you can while remaining front-faced. If you are wondering exactly what this looks like, the hip flexor stretch is essentially a lunch, only designed so that you remain within a tangible distance of your starting location. Bend at your left knee and lower yourself down in controlled manner. Continue downwards until you feel the front of your right hip tighten. Your knee should not touch the ground. Hold at the bottom of this stretch for 30 seconds then raise back up, again in a controlled manner. Move your right foot forward to resume your starting position, then move your left foot back and repeat the same steps, stretching the other side of your body.