Monthly Archives: May 2015

May 25, 2015

KEEPING GOOD POSTURE AT WORK.

Posture

Our everyday lifestyle can put strain on our bodies. Considering most of us work 8 plus hour days and sit in front of computers for the majority of the time, we need to sit up and be aware of our posture. Here are some top tips for achieving good posture, issued by the NHS.

Support your back
Avoid back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back.

Adjust your chair
Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries.

Rest your feet on floor
Your feet should be flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don’t cross your legs, as this can cause posture-related problems.

Place your screen at eye level
Your screen should be directly in front of you. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level.

Using the keyboard
Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing. Your wrists should be straight when using a keyboard.

Keep your mouse close
Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending.

Avoid screen reflection
Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of it to identify the cause. Position the monitor to avoid reflection from overhead lighting and sunlight.

Working with spectacles
People with bifocal spectacles may find them less than ideal for computer work. It’s important to be able to see the screen easily without having to raise or lower your head.

Make objects accessible
Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.

Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.

For the full article and a video explaining how bad posture contributes to health problems including back pain, visit the NHS website: http://www.nhs.uk/Livewell/workplacehealth/Pages/howtositcorrectly.aspx

May 15, 2015

FOOD FACT: ASPARAGUS.

Asparagus

  • Asparagus is high in glutathione, an important anticarcinogen.
  • It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation.
  • Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc.
May 1, 2015

EXERCISE OF THE MONTH: MAY.

Wooden dolls with different postures

STANDING STORK

Benefits:
Good posture is probably the world’s simplest beauty secret. It makes you instantly look taller and slimmer. Your movements become easier and more graceful and your clothes hang better. Here’s a step by step guide to a perfect poise.

How to do it:

  • Look in a full-length mirror, from the front and the sides.
  • Firstly, observe and get to know your natural stance. Check if you have slipped into bad habits. Is your pelvis sticking out to far, causing your back to arch? Are you knock-kneed? Is one hip higher than the other? Are your shoulders rounded?
  • Correct any deviations so that when standing correctly your feet should be slightly apart, with toes pointing forward. Imagine pulling your body upwards, starting at your neck and pulling up through your chest to your waist and hips. Feel the gap between your shoulders and ears lengthening, and each vertebra spreading out from its neighbours.
  • Now focus on engaging your abdominal muscles. Pull your navel back towards your spine, whilst continuing to breath normally and tucking your bottom in.
  • Correct your posture every time you think of it. Soon your body will retrain and good posture will become automatic.