Sitting is injurious to health!
tion for prolonged periods of time can cause varicose veins due to lack of circulation and improper posture. Alternating between a standing and sitting desk is a wiser option.
Different occupations have different demands and stresses on the body. An accountant, an architect, cashier or lawyer working on a computer is prone to rounded shoulders and thoracic tightness due to weak abdominal muscles. On the other hand, a person staring at multiple computer screens is more likely to suffer neck pain. A graphic designer constantly using his fingers is liable to get carpal tunnel. Sonographers regularly working on ultrasound machines will commonly experience neck and arm fatigue. Meditators sitting for long hours in a fixed posture are prone to tight spine and hips.
A diamond sorter, who constantly bends his neck or a pathologist staring into a microscope for hours, require proper ergonomics to reduce neck strain and scapula strengthening exercises to offset the bad posture. For frequent air or road travellers, pilots or sales personnel, mobilizing the lower back and hip exercises come handy to offset the likely muscular imbalances which come with too much sitting. Movement every 20 minutes for a minute or two is highly recommended, no matter what your job demands are. Housebound individuals, housewives or children are no exception.
The mechanics we use to move in everyday activities are invariably the same movements we use the most during the day. So, be active as it reduces the chances of getting a herniated disc, from which nearly 10 million suffer every year in India, the youth being no exception. I have treated even children aged, 10, 12,13 and 15 years for common postural problems. Beware, even sitting in the best posture is still sedentary.
Some exercises, which can be done every 20 minutes:
Chair lunge: Chair lunge is a great way to open up tight hip flexors. Do it for a minute and if it feels mobile enough drop the knee to the side and open the hip further.
Plank with shoulder-blade activation:
Come into a plank position on your desk or on the chair. Make sure your chair is steady. Squeeze and release the shoulder blades for one minute. Remember to brace your tummy tight.
Squat: Start with an assisted squat, holding your desk leg. Make sure you are leaning forward. Keep the heels on the floor. Push the knees out to open up the hips. Initially, if your heels don’t touch it’s fine. Slowly progress to unassisted squats. Hold for one minute every time. (ShikhaPuriAroraisarehabtrainer,posture,ergonomic consultantandyoursupportfrominjurytofitnessbased onrealscience.shikhapuriarora@gmail.com)