Just today one of my friends asked me if sitting and working or playing on a computer for long periods of time could negatively effect her in any way....
Good Question. And the answer is, yes. While I am writing this blog to promote the physical well-being of other computer-focused colleagues, I am not a health professional. The content is not health advice. The content is solely based on my opinion.
And so as a long-term computer geek myself, I have spent days, weeks and months at a time working, as well as especially long periods of time 'playing', on a computer; I can therefore say from experience that YES, it can harm your neck health....and wrist/arm, and shoulder health as well. And Yes, especially if you have tense shoulder or neck muscles from stress already.
For instance, have you ever felt like you have a headache from sitting still and working/playing on the computer and you don't even know it until you are off of it? Do you ever feel like your wrists are getting a workout from typing for hours at work? Or Blogging? Have you ever felt stiff in your neck, or shoulders, or wrists from work or play on the 'puter? Then this article is Blogging Right* For You
Some information indicates that chiropractic or phsyio-therapeutic manipulation of the neck may be harmful.... and in case that might be true for you, or people you love, it's important to learn how to protect the neck from needing manipulation by anyone else, other than yourselves.
To protect yourself, I really do recommend that you talk to your physician about any or all of the exercises described here to ensure that you are able to use them without causing any injury to yourself. I am not a doctor, or in any health care profession and so make no claim as to the quality or impact of any of these exercises on any individual.
And as boring as it may sound, computer users - of all ages - need to learn neck, shoulder and arm exercises that can be done at work or home - exercises that relieve the tension and strain resulting from these activities.
Trouble is, working and playing on a computer doesn't really feel harmful....clicking a mouse repeatedly or a joystick, or any sort of gadget for computer games means that you are intensely going after a target, eyes glued to the monitor, while you sit very stiffly, or move with tension in your arms and neck (and therefore shoulders). And the same holds true for folks who work on computers, typing reports, data, information, or just blogging etc for hours daily... The computer is such a source of entertainment, creativity and information, that we forget that we need lots of movement in our joints and muscles to maintain Geek Physical Health
Lots of folks appear to have suffered Carpal Tunnel Syndrome from typing, or keeping hands working in positions supported by the wrists. There's a clue in there somewhere. The wrists can only take so much tension and work without relief from the muscle tension and too little tender loving care - Same as your neck. Same as your shoulder muscles - these hold your head in a fairly static position while working or playing on the computer...or gameboy, or whatever it is that you're using.
And so of course movement at least every 60 minutes is in your best interests. Here are a few of the things you can do to help keep in top form for years and decades of these activities.
Doing some or any of them everytime you're on the computer for awhile will improve your longterm health...of course kids need to get their parents' advice on these exercises and adults need to consult with their physician to ensure physical health and safety parameters are taken into consideration by their health professionals.
Here are a few exercises to consider if you're a computer/blog/gaming Geek -
With arms straight in front of you, bend your wrists with fingers pointing upswards. It will stretch the back of your forearms. Hold for about 10-12 seconds...repeat 2 times. Then bend your wrists with fingers pointing downwards...to stretch the top of your forearms. Hold as above and repeat 2 times.
These ones feel great after lots of typing or playing games....
1) With the index finger and thumb of one hand, gently hold the thumb of the other hand and gently rotate it and then each finger, individually, clockwise, just a little. Do this up to5 times on each hand. 2) Then do the same thing, only counter-clockwise, up to 5 times.
3) Next gently pull each finger or thumb straight out and hold 2-3 seconds - not too hard.
4) You can then stand, arms at your sides, and shake arms and hands for 10-12 seconds, and make sure your jaw is relaxed, and your shoulder hang downward....let go of those shoulder "earrings"
5) With your right hand, hold your left arm just above the elbow and push it until your left hand goes over your right shoulder - hold it for 10-20 seconds...do both sides.
6) Extend both arms in front of yourself - interlace your fingers with the palms facing outward/away from you, and arms straight. Press palms forward, feel the stretch in your hands, arms and the upper part of your back and shoulder blades....hold the stretch for 10-15 seconds and do this twice.
Going for the Gold? Then keep reading and try this one -
It's all about massaging the muscle between your thumb and index finger. Get hold of that area with the thumb and forefinger from the opposite hand. Squeeze a little....does it hurt? You're carrying tension in that area...and massaging it softly for a minute or two on each hand, everyday will do a lot for your hand health - do it for longer if you can, but not too hard....harder isn't better in this case.
After years of ignoring all of this advice, myself, I can tell you that I had some serious neck problems by 1998; later, following a car accident in which I was rear-ended it was made worse again; and just recently physiotherapist's manipulation has increased the pain and the problem of trying to rehab my neck and shoulders once again..and yes, nerves in your neck can impact shoulder, arm and hand performance! I am now on my way to seeing a neurosurgeon - which is the referral that general practitioners give you once you require more than typical treatment/rehab measures.
For long-term neck and shoulder health, I recommend that you talk to your physician about daily exercise that you can do, and do briefly - i.e. (not so lengthy you won't do them) even 1-5 minutes per hour is likely to have a beneficial effect as compared to none.
Here are some other exercises, found on the net, that have pictures, and may be visually motivating for those that like pictures or demonstrations. Again,engaging in any of these exercises should only be done in consultation with your parents or physician.
If you have shoulder pain or injury, consult your physician before doing neck and shoulder exercises. Do not do exercises that cause pain while performing them.
(a)
(b)
(c)SHOULDER EXERCISES
Shoulder Roll
Stand, arms at side. Move shoulders forward, shrug shoulders up, and move shoulders backward - squeezing shoulder blades together, pull shoulders downward. Repeat 5 times.
Repeat shoulder roll 5 times in opposite direction - shoulders backward, shoulders up, shoulders forward, in one slow continuous circular motion.
As strength increases, do another set. Rest 30 seconds between sets.
And there ya have it.
I sit here typing, cutting, pasting, searching, editing, and later thinking of my own sore joints and parts...and I do the exercises and then I really enjoy my 'puter time. I love it - I get to work/play/exercise and feel that I am taking care of myself and my well-being. And so, I'm hoping that a few of these exercises are so user-friendly, and not time consuming at all, that some geeks are able to incorporate them into a daily regime and get some increased levels of well-being because of it.
Without necks, shoulders, arms and wrists performing at top levels for us, there would be many many fewer Computer Geeks - Blogging Right.
