5 лайфхаков для офиса, чтобы сохранить спину здоровой

{"article":{"error":null,"payload":{"id":83,"slug":"5_layfhakov_dlya_ofisa_chtoby_sohranit_spinu","title":"5 лайфхаков для офиса, чтобы сохранить спину здоровой","description":"","href":"/news/5_layfhakov_dlya_ofisa_chtoby_sohranit_spinu/","published":{"display":"19 июня 2019","rfc3339":"2019-06-19T18:42:08+00:00"},"image":{"isTouch":{"retina":null,"default":null},"isFromTablet":{"retina":null,"default":null}},"modified":{"display":"19 июня 2019, 18:50:23","rfc3339":"2019-06-19T18:50:23+00:00"},"content":"\u003cp\u003eЕсли вы офисный работник и проводите за столом по девять часов в день, эти советы от vseapteki.ru как раз для вас.\u003c/p\u003e\n\u003cp\u003eСтатичная поза приводит к напряжению мышц спины, формированию мышечных блоков, зажимающих кровеносные сосуды, которые питают суставные хрящи позвоночника, головной и спинной мозг. Как результат - остеохондроз, мигрень, онемение конечностей и боли в спине. Хотите сохранить здоровье – действуйте.\u003c/p\u003e\n\u003cp\u003e1. Научитесь правильно сидеть за столом\u003c/p\u003e\n\u003cp\u003eОбычно ваш позвоночник согнут крючком: плечи опущены, голова наклонена вперед, поясница прогибается назад. В такой позе межпозвоночные диски испытывают колоссальную нагрузку, выпячиваются из межпозвоночных промежутков, зажимаются и травмируются.\u003c/p\u003e\n\u003cp\u003eСидеть за столом нужно прямо, не выпячивая при этом грудь и поясницу вперед.\u003c/p\u003e\n\u003cp\u003eПредставьте, что у вас есть хвост. Хвост - это продолжение копчика. Обычно вы сидите, подложив его под попу. Попробуйте сесть, слегка развернув таз впереди - так, чтобы хвост оставался свободным и вы могли им помахать. Теперь расслабьте мышцы спины, плеч и груди - ваш позвоночник сам займет вертикальное положение. \u003c/p\u003e\n\u003cp\u003e2. Сложно держать спину – используйте подушку или тейпы\u003c/p\u003e\n\u003cp\u003eЕсли сложно сидеть прямо, можете подложить под поясницу небольшую подушку или укрепить спину с помощью тейпов – специальных липких хлопковых лент.\u003c/p\u003e\n\u003cp\u003eДа, методика тейпирования, хорошо знакомая всем профессиональным спортсменам, добралась и до офиса. Сложность в том, что тейпы нужно клеить правильно, крест-накрест, с учетом направления мышечных волокон - лучше, если это сделает специалист. Зато приклеенные на спину полоски не помешают вам вести обычный образ жизни и даже мыться – неделю они точно продержатся.\u003c/p\u003e\n\u003cp\u003e3. Организуйте свое рабочее место\u003c/p\u003e\n\u003cp\u003eВысота стула должна быть такой, чтобы локти лежали на столе, а угол между плечом и предплечьем составлял 900 . Экран компьютера - на уровне глаз, чтобы не приходилось сгибать шею во время работы.\u003c/p\u003e\n\u003cp\u003eЧтобы не напрягать зрение, сделайте шрифт крупнее. Если зрение хромает, используйте очки, а для профилактики туннельного синдрома - специальную перчатку или подставку под запястье.\u003c/p\u003e\n\u003cp\u003eОбезопасить спину поможет хорошее рабочее кресло, подстраивающееся под осанку и поддерживающее спину. Стоит оно немало, но с ним сможете забыть о болях в спине.\u003c/p\u003e\n\u003cp\u003eРаботаете дома? Обратите внимание на специальный стул с упором для коленей. Он уменьшает нагрузку на спину благодаря перераспределению части веса на ноги.\u003c/p\u003e\n\u003cp\u003eНаконец, можете купить конторку, чтобы периодически работать стоя. Правда, не злоупотребляйте, а то пострадают ваши колени.\u003c/p\u003e\n\u003cp\u003e4. Приходя в офис, обязательно меняйте обувь\u003c/p\u003e\n\u003cp\u003eЕсли вы – женщина, выбирайте для офиса туфли со свободным мыском, на каблуке до 5 см. Для мужчин подойдут обычные туфли с высоким подъемом и ортопедической стелькой.\u003c/p\u003e\n\u003cp\u003eСидя за столом, не забывайте снимать обувь, чтобы размять ноги с помощью массажного шарика, валика или обычной бутылки, наполненной ледяной водой. Если к вечеру ноги отекают, приобретите компрессионные колготы или гольфы – они легко решат проблему уставших ног.\u003c/p\u003e\n\u003cp\u003e5. Делайте перерывы\u003c/p\u003e\n\u003cp\u003eКаждый час делайте 5-10 минутные перерывы в работе – физкультминутки.\u003c/p\u003e\n\u003cp\u003e* Выпрямитесь, сидя на стуле, отведите таз и плечи назад, поясницу прогните вперед, задержитесь в таком положении на 10 секунд и расслабьтесь. Повторите 10 раз.\u003c/p\u003e\n\u003cp\u003e* Встаньте, положите ладони на спину в области таза, отклоните туловище назад и затем вернитесь в исходное положение. Повторите 10 раз.\u003c/p\u003e\n\u003cp\u003e* Станьте, плотно прижавшись спиной к стене. Попробуйте присесть, не отрывая от нее лопаток и таза. Повторите 5 раз.\u003c/p\u003e\n\u003cp\u003eЛюбое упражнение выполняйте без боли. При появлении неприятных ощущений в спине или суставах прекратите занятия. Если ваш опорно-двигательный аппарат часто дает о себе знать, обратитесь к ортопеду. Проблему легче решить в самом ее начале. \u003c/p\u003e\n\u003cp\u003e 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