Newsletter March 2009
Zero Balancing demonstration for the Holistic Health Team, January 2009
What's on this month?
Core Principles of Tai Chi Chaun
28th Feb / 1st March
Enjoy a day or weekend learning the basics of good posture and flexibility through gentle exercise. The course is open to beginners as well as those who wish to deepen their existing knowledge.
To help with the credit crunch;
30 minutes Leg M.O.T £22
Offer valid until 31st March
This month's Article
The ideal posture while sitting at a computer
Sitting at a computer or working at a desk for long periods is becoming increasingly common and as a result I am seeing a large amount of clients with repetitive strain injuries in their arms, shoulders and neck. By making a few small adjustments to how your workstation is set up you can greatly reduce the chances of developing an overuse injury.
These are my top tips;
- Sit square on at your computer. If you twist to look at a screen or answer the phone you will place considerable stress on your joints and muscles.
- Lengthen your spine keeping your head held over your shoulders and in line with your buttocks. Do not lean over your desk as this over stretches and weakens the back muscles.
- When using a keyboard or mouse keep your elbows tucked in and in line with the sides of your body. It is very tempting to reach forward with the arms especially when using a mouse creating tension in your shoulders.
- Your desk should be at a height so that the middle row of the keyboard is level with your elbows. If your desk is too low then raise it with desk feet. If it is too high use a foot stand and raise your seat.
- Your screen should be at arms length and at eye level.
- Use an adjustable chair.
- Adjust the height of your chair so that your hips are slightly higher than your knees.
- Sit well back in your chair to support your spine and pelvis. Rock or change posture to increase blood flow and reduce fatigue.
- Place both feet flat on the floor, hip width apart. Do not cross or tuck your feet behind you.
- Take regular breaks!!
This month's stretch
Neck Stretch – Sternocleidomastoid (SCM)
When you turn your head to the side, a lovely line leading from the collar bone straight up to the neck appears, this is the SCM.
This muscle can be become tight while working at the computer so to stretch it do the following exercise;
Left Side Stretch:
- Lower left shoulder; turn head 45° to left, place right hand fingertips on forehead
- Exhale; gently drop head back toward the opposite side (right)
- Assist stretch with right hand for 2 seconds
- Repeat stretch 8-10 times
Note! Do not perform stretch if it makes you dizzy, disoriented, nauseous.
Right Side Stretch:
- Lower right shoulder; turn head 45° to left, place fingertips of left hand on forehead
- Exhale; gently drop head back toward the opposite side (left)
- Assist stretch with left hand for 2 seconds
- Repeat stretch 8-10 times
Note! Do not perform stretch if it makes you dizzy, disoriented, nauseous.