Posture: Perfecting Your Posture at Work

October 24, 2009 | Filed Under Front_Page_News |

sitting_postureWith long hours spent at your desk, it can be difficult to keep good posture. To prevent your spine from taking on a “C” form, it is important to take steps to reduce your spinal pressure by sitting correctly so that your spine falls into its natural “S” position. Good posture can substantially improve the way your back and neck feel at the end of your workday Here are a few suggestions from The Back Store and Spine-health.com to help you improve your posture at work:

Sitting

Use a footrest: Purchase a footrest or use old phone books that are approximately four inches high. This will raise the height of your knees and effectively changes your center of gravity backwards, helping you to improve your posture.

Sit close to your desk: Be as close to the edge as possible. It will prevent you from bending forward over the desk.

Keep your back supported when sitting: When you will be sitting for long periods of time, you should make sure your back is supported from the lumbar region (lower back) to at least the shoulder blades. The chair you sit in should support the whole spine, right up to the neck. To avoid bending your neck to look down, try placing a small lectern on the desk or table top.

Take stretch breaks: If you are sitting for a long period of time, get up and stretch for a few seconds at least once every hour.

Standing

Tilt your pelvis slightly forward (towards your rib cage): Tighten your abdominals and keep your head directly over your shoulders and pelvis. Try not to pull your shoulders back, as this may actually worsen y our posture. If it is hard for you to hold this position, try placing your feet slightly apart with one foot in front of the other and bend your knees a little.
Use a railing or box to prop one foot up: This will take some of the pressure off your back. You can also place a rubber mat on top of a concrete floor to help ease pressure.
Change your feet and positions at least every 20 minutes: This will keep your back from getting “stuck” in the same position.

Your Workstation

For optimum comfort, you should assess your workstation and make changes based on the types of tasks you do on a daily basis, and the amount of time spent sitting or standing. Spine-health.com offers these tips for creating a more comfortable work environment:

Take your task in consideration when choosing a surface height for your desk: For example, an architect will need a higher surface for drawing, but a person who works on a computer all day will more than likely want a desk surface where they can sit or stand, depending on the need to use other tools or references.

Adjust the seat of the office chair:

Your work surface should be elbow-high.
Your fist should be able to pass easily behind your calf and in front of the edge of the seat to keep your legs from being pressed too hard and your feet from swelling.
Two fingers should slip easily under your thigh. If not, place a footrest under your feet to raise your knees to the same level as your hips.
The backrest of your chair should push your lower back forward slightly.

Fix the height of your computer screen: Sit comfortably at your desk and close your eyes. Slowly reopen them. Where you first gaze is the place to put the center of your screen. You can easily raise you screen with books or a stand if need be.

Hello there ! - We offer Corporate office massage in London. We specialise in on-site massage in the office, accupressure massage, seated accupressure, chair massage, head and neck massage and stress management massage. Achieve relaxation in the office with the help of our therapists - Relaxed workplace

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    Body Work and Stress Reduction

    October 10, 2009 | Filed Under Front_Page_News |

    belly-exerciseCan one hour a week of therapy, massage and/or foot reflexology lower your blood pressure, decrease your risk of cancer, improve your cardio-vascular efficiency, decrease depression, increase energy and help you sleep better? The answer is YES to all of the above.

    Stress and stress-related diseases are increasing in our modern day culture. “The leading causes of mortality in industrialized nations have shifted from the infectious illnesses that were prevalent at the beginning of this century to the chronic and lifestyle-related illnesses now accounting for the majority of deaths”.

    In the UK, stress causes workers to miss an average of 10 days on the job each year. Stress affects everyone and stress disorders are based upon a slow and developmental accumulation of psychological and physical stress responses throughout the life of the individual.

    Potentially, one of the most negative results of excessive levels of stress is the effect on immune responses.

    The effects of stress are physical. The voluntary nervous system sends messages to your muscles to fight or flee. In response to this immediate tension in your body, the autonomic nervous system, which regulates involuntary body functions, will prepare you by sending extra blood to your muscles. It will also slow digestion, mental clarity and some organ functions. There are also hormonal responses that produce many hypersensitive effects on the body. In essence, your body becomes a machine preparing for attack and shutting down many vital organ functions you need to maintain health.

    Most individuals have a difficult time recognizing stress in the body until it becomes an obvious problem such as: severe backache, chronic indigestion, headaches, constant colds, lack of energy and often depression. When it reaches the stage of physical and mental imbalances, it has become a problem.

    Bodywork is a major factor in helping us to identify where the stress is located in the body.
    Body work will not only identify the stress holding patterns, it will educate the body in returning to balance before it becomes a major physical problem.

    Research has shown that body work:

    - Helps appropriate movement of fluids through the system including lymph, blood in the arteries and veins, glandular secretions and removal of toxic waste

    - Increases muscle response such as elasticity of connective tissue, diminishes muscle fatigue, and increases muscle energy

    - Restores vital organ function including respiration and circulation

    - Increases neural activity benefiting both the central and peripheral nervous systems

    - Increases the balance in reflex patterns

    - Restores general balance to stress overload

    Body work restores our coping mechanisms and allows for physical and emotional balance to occur before it becomes a major problem.

    Each individual is a unique and complex interaction of body, mind and spirit. “Illness can best be understood as a disturbance within the dynamic balance of these relationships. The state of health exists when these elements function in harmony.”
    Bodywork, which promotes this harmony, is not just a luxury, but should be a significant part of our integrative approach to health and wellness.

    Hello there ! - We offer Corporate office massage in London. We specialise in on-site massage in the office, accupressure massage, seated accupressure, chair massage, head and neck massage and stress management massage. Achieve relaxation in the office with the help of our therapists - Relaxed workplace

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