The life of a modern person is unthinkable without gadgets. However, sitting at a computer and using uncomfortable office furniture can seriously damage your posture. In this article, we will discuss how to protect your back and prevent the appearance of a double chin.
We are all a little bit like zombies...
In the 21st century, the syndrome of the "computer", "text", or "zombie" neck is what they call the forward-leaning neck and associated discomfort in the upper back due to the habit of sitting incorrectly. It usually occurs in those who read a lot, work at a computer, or look at a smartphone screen.
Here are some numbers to understand the risks. An adult's head weighs approximately 5 kg. The neck holds such weight in the correct position. If you tilt your head forward just 15°, the load on the spine will increase to 12 kg, and at a 60° tilt - up to 27 kg. Can you imagine: all the time while you're scrolling through social media on your phone, a first-grader is sitting on your neck.
If you don't take care of your posture, the upper parts of the spine will deform, and stooping will occur. This is not only unattractive but also leads to a whole range of health problems: the neck stretches forward, swells, and hurts, the shoulders and upper back hurt, the head hurts, and vision problems occur. Attempts to straighten up cause discomfort - the neck gets used to the wrong position. The skin becomes more flabby, a double chin appears, and the face looks older.
You can correct your posture with simple exercises and a special foam roller for your back.
Fitness for "white-collar workers"
To stay young and energetic for a long time, you need to take care of your back every day. Just 15 minutes of simple exercises a day is enough - they can be done anywhere: at home, in the office, or at the cottage. It's also worth spending 15 minutes in the evening for relaxation and muscle stretching (3-5 minutes for each area).
Every half hour at the computer: straighten your back, stretch your head upward, and straighten your shoulders in a circular motion: up, back, and down. Stay in this position.
Several times a day: standing or sitting with a straight back, rotate your head, loosen your shoulders in circular movements forward and backward, make several torso twists to the sides, and stretch.
Bonus! Exercise for the prevention of a double chin! Learn to keep your tongue fully pressed against the roof of your mouth at all times when you are not eating or talking. The small muscles will be constantly toned, and your face will look more toned.
Light stretching for your back and neck
Fitness foam rollers for yoga are perfect for correcting your posture. They securely support your neck and lower back during workouts and relaxation, allowing you to distribute the load on your spine correctly. You can also purchase an orthopedic foam roller at a specialized store that sells insoles and similar products, but it will be more expensive.
Make it a habit to rest for at least 3-5 minutes in the evening by placing a foam roller under your neck or lower back (you can use two at once). This simple accessory will help relieve your spine, release the tension accumulated throughout the day, and improve your overall well-being.
You lie down while the foam roller does its job:
- gently stretches and relaxes the muscles
- "puts the vertebrae in place"
- improves the mobility of the cervical and lumbar spine
- increases blood supply to the brain.
You can find foam rollers for massage in different diameters and with various fillings. So which one is the "right" one?
If you don't like synthetic materials as much as I do, I recommend paying attention to foam rollers with plant fillers! They are very pleasant to use and practical. You can get one here.
A well-designed foam roller is adjustable in terms of firmness - just remove the excess filler, and the roller will become softer. High-quality products must be sewn evenly and securely, have a dense cover, ideally double-layered.
This website offers adult and children's foam rollers from the brand Misasha. The products vary in size, but all of them are made from natural materials and are easy to care for. They are easily washable and adjustable in terms of firmness. The plant-based fillers from trusted suppliers are of exceptionally high quality. The dense material of the cover holds its shape well and lasts a long time. The foam rollers are ideal for correcting posture in adults and children and for evening relaxation. Our customers often use the foam rollers in their yoga practice, Pilates classes, and for marathons from @misashalife
How to care for a foam roller with natural filling?
Foam rollers with herbal fillers and those filled with black oaf tree leaf are not difficult to care for. The main thing is to avoid contact between the filler and water.
The cover can be hand-washed after removing the filling. If the cover is double-layered, simply remove the top layer and wash it gently.
Spinal health is a crucial component of overall health. Just half an hour a day dedicated to stretching and relaxing the muscles can do wonders for the body. More oxygen will flow to the brain, making work more productive; back and neck pain will disappear, posture will improve, and movements will become easier and more graceful, and the second chin will disappear. The most important thing is to listen to your body in a timely manner.
This article is for informational purposes only. If you have any contraindications, be sure to consult with a doctor.
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