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EXERCISES TO PROTECT YOU WHEN WORKING FROM HOME
Because of the Corona virus, homes have become our offices for many of us. Some of us work in bed, some on the coffee table, some on the sofa. Although such ways of working in a home environment are considered comfort, they actually lead to big problems for our health in Turkey.
Constantly sitting in certain positions and working long hours without interruption can lead to an imbalance between the elements that ensure the integrity of your movement system. These types of conditions can cause problems in many areas of your body, from the neck to the feet. What to do? Turkey Medicals member and hospital Assistant Associate Doctor provided the following information about working positions from home…
“Diseases caused by working at the desk are especially caused by mistakes made in working positions. Prolonged stay in the same position, excessive load on the wrist and fingers, repetitive movements, computer screen and keyboards cause pressure on the muscles of the waist, back and neck, which can lead to chronic pain muscles. Later, varicose veins, hunchback, pinching of nerves in the hands and arms, etc. complaints are observed.
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WHAT CAN YOU DO?
– If you don’t have a work desk at home, you can choose a dining table instead of working on the floor, sofa or bed.
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– You should not stay in the same position for a long time. Taking short breaks during the day will create an opportunity for muscles and joints to rest and regenerate. You can get up every half hour and take 100 steps inside the house.
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– You can make phone calls not by sitting down, but by walking around the house. This way you can avoid staying still.
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– Instead of a stool or cushion, you should choose a chair on which you will rest your back. Working with your back resting comfortably will reduce your risk of hunching by preventing your body from tilting forward.
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– You can make it easier to sit upright by putting a support on your waist area.
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– If you are constantly in a sitting position, the muscles may become lazy, and when you make sudden movements, your risk of injury to the lumbar region may increase. Because of this, you should not make sudden movements as a result of prolonged sitting.
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– You can put a step-up riser under your feet while sitting. The built-in riser allows you to sit comfortably and upright. Your legs should be at hip level. If it is lower, it can cause the body to tilt forward, which can cause a seating disorder.
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– Sitting with your hips and knees at a right angle to each other and your legs apart will allow you to be in a balanced position and thus will put less strain on your waist.
– You should not choose chairs and armchairs that are soft and have too many pits in the seating area.
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-Your monitor should be at full eye level when you are sitting upright. If you have to look down or up when you sit at your desk, you should adjust your monitor height.
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– You can put soft supports under your wrists while typing on the keyboard. You should make sure that your wrists are slightly below elbow level.
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– You should avoid using one-handed mause for a long time. For this, you can change hands at certain muscle intervals.
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– The distance of your eye to the screen should be an average of 60-70 inches (up to arm’s length). Your screen field of view should be located between 15°-50° angles from the horizontal visual of your eye.
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– Ambient lighting should not be too dim or too bright. You should prefer lighting where you can see your working environment comfortably.
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– You should ventilate your work environment every half hour.
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– Most importantly, you should do exercises during the day. Simple exercises that you will do will reduce the risk of injury to your body and make you feel healthier, protect you.
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SIMPLE EXERCISES THAT WILL PROTECT YOU
– Slowly tilt your head forward, back and to the sides, slightly stretching it and resting it.
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– Lower your chin to your chest and shake your head slightly to the sides.
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– Raise both shoulders to your ear, wait a few seconds, and then release. Repeat the movement several times.
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– Move your shoulders back and forward in circles.
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– Put your hands on your waist and bring your shoulder blades closer together.
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– Open, stretch and close your elbows, turn your wrists in a circular motion.
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– Put your hands together and stretch upwards.
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– Sit up straight and stretch your right arm towards the ceiling. Extend your left leg forward as well, raise your left leg up while lowering your right arm and try to touch your left foot. Do 8-10 repetitions for each side.
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– Breaking your knee, lift your right leg up and pull it towards you with your arms so that it is as close to your chest as possible. wait 5-10 seconds and apply the movement to the other side as well.
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– Stand up from your chair, sit down again and repeat this 10 more times.
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– Bring your arms behind your nape, gently press down, holding your elbow with your hand. Repeat the same exercise, moving to the other elbow, after repeating it several times.
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– Turn your ankles up and down and in a circular motion.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.