I caught a few minutes of the show today and it was right when they were answering the question from the woman who has muscle pain because she sits at a desk all day. They gave very poor responses! There are litearally millions of people sufferring because they sit all day. There are quite a few things you can do.
- Scoot your bottom all the way back into your seat and sit UP on your sit bones rather than have your lower back rolled into the seat.
- Use your head rest! Scoot closer to the desk so that your do not have the feeling of being too far away.
- Make your fonts bigger so you are less likely to lean forward.
- Get a stool about 12 inches high and keep alternating your feet every 20 mintues (egg timer can help with this) and remember #1 when you do this.
- MOST importantly spend a few minutes every morning and every night stretching. Do each stretch 10 times for ten seconds.
A. First do the classic butterfly but DO NOT bend forward... stay straight up and rock forward onto your sit bones, now place your hands behind you and plant them on the floor, push forward while you try to pull your belly button towards your feet. Awkward but it is a great stretch.
B. Get up on your knees and make sure your feet are outside of your bottom not under it. Then lean back as far as you can (hold yourself up with your hands or elbows if necessary).
C. Lay flat on your back and relax your whole body then push your tummy up to the ceiling as hard as you can (think pregnant tummy here) hold it then pull all of your tummy muscles towards the floor (think through the back of your body).
D. Put your own hand around your waist, thumbs in the back, push your hands in as far as you can and now try to push your thumbs out with your muscles. This can take a few tries to get right but this is the most important stretch! This is your deepest abdominal muscle and needs to be strong.
E. Last stretch lay on your back, cross an ankle over the oppostie leg right above the knee, lift the flat knee up and then pull it up to you chest WHILE your rotate the foot of the lifting leg... think pretzel.
Hope this tips help!
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I am a person who is short 5'1" who knows now with aging I might just be 5 feet! hahaha...anyway I am a dispatcher and there are times that we are sitting at our desks (workstations) with 3 monitors, keyboard, and 2 mice one for the 3 monitors and the other for the 900mhz radio that we are communicating with our Troublemen out in the field. Well, for me, I have short legs and unfortunately I cannot sit all the way back on my chair because I have to use my foot to step onto the pedal to communicate with the Troublemen on the radio...and also use the keyboard to clear off the trouble orders from my screen...I also have to elevate my left leg and foot due to the fact in the past year I had a Lis Francs Fracture and a Dislocated left knee and now my leg and foot really SWELLS UP!!! and that is so frustrating...Please let me know what I can do to assist me....I would APPRECIATE IT...Thank You, JMarcella
@jmarcella... get another job ;-) LMBO... okay seriously, you do have it pretty rough. I would suggest a child's computer chair and drop it all the way down OR a firm seat cushion placed behind your back in the chair you sit it now to shorten the length of the seat. This would allow you to sit back into the seat all of the way and then your blood flow would not be so constricted at your sitbones nor your knees. Maybe get a stool or block of wood and mount the pedal on to it so that it would be raised up. Now onto the foot and knee with the swelling. Keeping it elevated, cool and wiggliing it will be the key. If you can remove your shoe at times and bring a small lunch box with two wash clothes and an ice pack. Recool the wash clothes in the lunch box when they get warm and then use the ice if swelling begins but only for 20 minutes on then 20 off. I know it doesn't sound like much but think "hydro therapy" for this suggestion. When you are off work what physical therapy are you doing for your foot and knee?
thank you for catching that!. it will be helpful to a lot of people!
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