Introduction by 99 Health Network: People who frequently use computers are prone to various diseases, one of which is "computer neck." Due to long hours of sitting immobile at computer desks or study tables, many people now suffer from neck ailments. Experts suggest that regular neck muscle resistance training should be undertaken to protect the cervical vertebrae.
An increasing number of white-collar workers and middle school students are suffering from "computer neck": they endure the torment of cervical spondylosis due to prolonged computer use or desk work, experiencing neck and shoulder pain. Severe cases may also involve arm numbness, pain radiating down the upper limbs, or dizziness and headaches.
Experts explain that poor posture is a major cause of cervical spondylosis. Correct posture is very important for those who use computers for extended periods, as it can prevent excessive strain on the neck and shoulder muscles, reduce muscle fatigue, and help prevent and alleviate neck pain.
In addition, "cervical mobility exercises" can improve the range of motion in the cervical vertebrae and relieve muscle fatigue. "Neck muscle resistance training" can strengthen the neck muscles, maintain cervical stability, and prevent cervical spondylosis. In recent years, multiple large-scale studies abroad have proven the effectiveness of neck muscle resistance training in preventing and treating neck pain. However, Wu Shaoling warns that consistent practice is necessary to achieve good results; doing it sporadically will yield poor outcomes.
Correct Posture for Computer Use:
Choose ergonomic computer desks and chairs that can adjust in height, with supportive backrests and armrests.
When seated, maintain three 90-degree angles:
- Keep the neck straight, shoulders naturally relaxed, arms close to the body, elbows bent at 90 degrees while operating the keyboard or mouse.
- Keep the lower back supported by the chair backrest, maintaining an upright posture with a 90-degree angle between the waist and thighs.
- Keep the knees naturally bent at 90 degrees, feet flat on the ground or a small stool, without crossing the legs to avoid affecting circulation.
Place the keyboard and mouse directly in front of and close to your body. When operating the keyboard or mouse, try to keep the wrists level, aligning the centerline of the palm with the centerline of the forearm.
Set the display screen at an appropriate height so that your eyes are level with the top of the screen, maintaining a proper distance from the display.
At the same time, take breaks every hour from using the computer to perform backward waist stretches to prevent lumbar muscle strain, and relax the shoulders and wrists for 5-10 minutes.
Cervical Mobility Exercises:
Maintain a straight spine, head and neck in a neutral position, and relax both shoulders. Perform mobility exercises including:
- Forward flexion and backward extension: Flex the neck forward, hold for a few seconds, then slowly return to the starting position, followed by backward extension exercises. Repeat 5 times.
- Left/right lateral flexion: Flex the neck as far as possible to the left side, hold for a few seconds, then slowly return to the starting position, followed by right-side lateral flexion exercises. Repeat 5 times.
- Left/right rotation: Perform left/right neck rotation exercises. Repeat 5 times.
Neck Muscle Resistance Training:
Sit with a straight spine, head and neck in a neutral position. Cross your hands behind your head, attempt to extend your head backward while pushing forward with your hands, creating resistance but avoiding actual head movement. Hold for 5-8 seconds, then relax. Repeat 5 times.
Lateral Neck Muscle Resistance Training:
Sit with a straight spine, slightly flex the neck to the left side, place your right hand over the top of your head on the left side to apply resistance, then attempt to flex the head toward the left side (bringing the left ear closer to the shoulder) without actual movement. Hold for 5-8 seconds, then relax. Repeat 5 times, then perform the exercise in the opposite direction.
99 Health Network reminds you: There's no such thing as too much health knowledge, so we introduce these small tips for health care, hoping you can carefully preserve this knowledge! If needed, you can refer to other health information on 99 Health Network. The editors of 99 Health Network wish you better health! (Editor: Fan Xuejiao)
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