15 Nov How to Resolve Work Related Musculoskeletal Disorders
People who work for prolonged hours hunched over computers at a desk are highly prone to suffer from various musculoskeletal problems. Even others who work in heavy lifting jobs can suffer the same fate. Here are a few ideas on what to do about work-related musculoskeletal disorders:
Wrist Stretch:
Inflammation and pain in the wrist is a common workplace hazard especially for people who pound away at a keyboard all day long.
To prevent chronic pain from setting in, individuals who work in this capacity can try doing a few different stretches. For instance, try the prayer stretch by placing fingers and palms together in a prayer position.
Keeping this position, lower hands until a good stretch can be felt in the wrists. Repeat a couple of times every day.
Neck Stretch
The neck and shoulder are highly prone to pain and discomfort when the job involves long periods of sitting down. To relieve this tension, a neck retraction may be recommended.
The move involves sitting or standing upright and pushing the head forward while jutting the chin out. Slowly pull the head backward until a stretch is felt in the neck.
Shoulder Shrug
This simple move helps the shoulders relax and relieves tension in the shoulder and back muscles.
To do this move, raise both shoulders up and hold the position. Release and repeat a few times.
Hip Flexors
This is another move that can provide relief to stiff joints and muscles from sitting in the same position over time.
With knees bent at a 90-degree angle, gently raise the left foot off the floor and hold position also holding the angle. Keep the foot in mid-air for 30 seconds and repeat on another side.
Wall Sits
This move can give joints and muscles a break both from sitting or standing for extended periods of time.
To perform a wall sit, lean with the back against a wall. Placing feet forward, bend knees and stoop to a seated position. The move mimics sitting in a chair with the back against the wall.
Wall sits are great for balancing as well as stability and they let stiff muscles and joints multitask.
Leg Crossovers
This stretch allows the torso to rotate, preventing a stiff upper back.
To do the move when sitting in the office chair, first, cross legs over. Then rotate the upper torso to the side of the top crossed leg. Hold for about half a minute and repeat on another side.
When standing up, simply rotate torso from one side to the other to relieve the back.
When to Seek Professional Help
If work-related musculoskeletal issues aggravate to cause persistent discomfort, it is always recommended to go to a specialist. For Arizona residents, this service can be availed at Arizona Pain Center where experts can locate the exact cause of pain and help patients reclaim their normal lifestyle.
Specialists at the center include a team of chiropractors, doctors, physician assistants and nurse practitioners to provide comprehensive and regenerative therapy.
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