Breathing - everybody does it approximately 20,000 times a day. But are we doing it properly? Are we giving it the same attention as we do with our skin?
While most of us don't really give breathing much thought, the way you inhale and exhale have a huge impact on your physical and mental well-being.
One of the most important elements that our body cannot live without is oxygen. A regular person can only endure 3-4 minutes without oxygen (or known medically as anoxia) before he/she will be considered brain-dead. If it exceeds to 5- 6 minutes, this person dies.
Posture is among the aspects that you should look into to optimize your breathing. Why? The way you assume any position can either compress or facilitate expansion of your chest. It is important that you maintain a correct posture to promote a continuous and adequate supply of oxygen to your body. A properly oxygenated body is one happy body.
So, if you are starting to feel a little tired, here are 3 postures that promote breathing to give your cells an oxygen and energy boost.
15-minute Standing
Sounds easy, right? However, for any regular guy who has been used to the torpid daily living, standing straight equally on both legs even for 5 minutes is quite taxing already.
To prove this, try this position for the whole 15 minutes and notice your breathing. Now, shift your weight to one leg - you'll notice your breathing has become less than when you're standing straight. Why? Because you whole body is relaxed on the former, and your muscles don't have to exert much effort.
The amount of oxygen in you body is relative to the number of your respirations. If you breathe less, your body's taking in lesser oxygen too.
Sit Up Straight
Whether you're using a comfortable office chair or a chair for back pain, if you still slouch when you sit then you're still compromising not only the integrity of your spine but also your breathing.
When you straighten your back, you're using more chest muscles to hold this upright position. Since this requires exertion, your brain will signal you to breathe for more oxygen. With enough room to expand, your lungs can properly do its function, allowing ample oxygen to revitalize your system.
The opposite happens when you slouch. Aside from using less muscles, your chest is compressed that limits lung expansion. With deficient oxygen in your body, you are more prone to fatigability and other mental changes such as headache or mood swings.
Sleep in Semi-Fowler's Position
In medicine, the fowler's position is the standard resting and sleeping position for patients. The head part of the bed is elevated than the rest of the body. This is an intervention used to promote oxygenation especially for patients experiencing respiratory distress.
If your bed, however, doesn't have the same mechanics as that of a hospital bed, you can support your head with one or two regular pillows, and another one on your back. This will give you a semi inclined head support. You can also put another pillow under your knees to prevent you from sliding down.
Regulating your breathing helps in boosting your performance in any task.So, if you think you have to buy an office chair or other posture support equipment to maintain a position that promote ideal respiration, then do so. Remember, your body is designed to function at its best- you only have to preserve its natural integrity for you to lead a healthier lifestyle and well-being.
By John Murdoch
Article Source: Posture and Breathing
Showing posts with label Ergonomics. Show all posts
Showing posts with label Ergonomics. Show all posts
How to Overcome Ergonomic Issues With Laptops
While the laptop is a wonderful piece of technology, the way in which it is placed on a desk or on a lap is not always the most ergonomic. But, there are several practical steps that can be taken to increase the ergonomic setup of the laptop in the home or office. Here are a few of the ergonomic issues with laptops:
Keyboard spacing
Laptop keyboards can be quite compact with some keys having camped spacing while others have odd placement. There is a greater risk of repetitive stress injuries and hand cramp in those that regularly use the small keyboards.
Screen size
The screen size is typically a lot smaller with the laptop compared to the standard desktop monitor. The compact screen is certain to lead to the more noticeable cases of eye stain compared to the larger ones.
Screen placement
The position of the laptop screen and keyboard is fixed. While it is possible to tilt the angle of the screen, there isn't the option to place the screen and keyboard at different heights or spaced apart. This is necessary for the proper ergonomic setup.
Small pointers
Laptops are built with integrated pointers such as a dot or touchpad. They aren't the easiest to use or very comfortable. It can put the hand and wrist in an uncomfortable position and can lead to repetitive stress injuries over the longer periods of time.
Ergonomically setting up your laptop
There are several useful steps that can make the laptop setup more user-friendly. A simple solution is to create a setup that is similar to a full desktop computer. The wrists should be kept in a comfortable and natural position. Plus, the screen should be angled to minimize the need to bend the neck.
One of the best ergonomic solutions is to invest in a laptop docking station. This is a great choice for the laptop that is regularly used in a single location. The docking station is essentially a keyboard, monitor and mouse that are ready to connect to the laptop. This helps to create a setup that is similar to a full desktop computer with the screen at a more favored height and more flexibility to place the keyboard and other peripheral devices.
The next best solution is simply to use a stand with a separate mouse and keyboard. This gives the option to position the laptop screen at a height and angle that gives the desired comfort.
Find out more about the more useful PC accessories and office accessories for a comfortable working environment.
By Leo Eigenberg
Article Source: How to Overcome Ergonomic Issues With Laptops
Keyboard spacing
Laptop keyboards can be quite compact with some keys having camped spacing while others have odd placement. There is a greater risk of repetitive stress injuries and hand cramp in those that regularly use the small keyboards.
Screen size
The screen size is typically a lot smaller with the laptop compared to the standard desktop monitor. The compact screen is certain to lead to the more noticeable cases of eye stain compared to the larger ones.
Screen placement
The position of the laptop screen and keyboard is fixed. While it is possible to tilt the angle of the screen, there isn't the option to place the screen and keyboard at different heights or spaced apart. This is necessary for the proper ergonomic setup.
Small pointers
Laptops are built with integrated pointers such as a dot or touchpad. They aren't the easiest to use or very comfortable. It can put the hand and wrist in an uncomfortable position and can lead to repetitive stress injuries over the longer periods of time.
Ergonomically setting up your laptop
There are several useful steps that can make the laptop setup more user-friendly. A simple solution is to create a setup that is similar to a full desktop computer. The wrists should be kept in a comfortable and natural position. Plus, the screen should be angled to minimize the need to bend the neck.
One of the best ergonomic solutions is to invest in a laptop docking station. This is a great choice for the laptop that is regularly used in a single location. The docking station is essentially a keyboard, monitor and mouse that are ready to connect to the laptop. This helps to create a setup that is similar to a full desktop computer with the screen at a more favored height and more flexibility to place the keyboard and other peripheral devices.
The next best solution is simply to use a stand with a separate mouse and keyboard. This gives the option to position the laptop screen at a height and angle that gives the desired comfort.
Find out more about the more useful PC accessories and office accessories for a comfortable working environment.
By Leo Eigenberg
Article Source: How to Overcome Ergonomic Issues With Laptops
The Real Problem With 'Text Neck'
Smart phones. Tablets. Texting. Social Media.
Most of us, me included, are hooked on our smart phones and multi-media devices.
This is a big problem. Why?
Because of the constant bending of the neck.
It may seem like this constant bending of the neck is no big deal because in most cases people don't feel neck pain from texting.
However, what is actually happening is premature aging and wearing down of the spine and discs. This is called degenerative arthritis or osteoarthritis.
And in a majority of cases, you will not feel pain while the spine is wearing down and degenerating.
However... fast forward 10 years, or 15 years, or 20 years, and the amount of spinal damage, decay, and aging that occurs and is seen on x-rays is startling. And to think that it could have been prevented or at the very minimum the progression could have been slowed down significantly.
I am especially concerned with kids and teens because they represent our future.
And while they are spending hours and hours on their cell phones texting and browsing social media, they are unknowingly and prematurely damaging their spine.
This is a huge problem that I believe can be avoided or at least mitigated with some simple proactive changes.
Studies have shown that youths aged 8-18 spend 7 and half hours a day using multi-media devices (TV, computers, smart phones, etc). That's similar to the amount of time an adult spends at work in a day.
And...
Out of those 7 and half hours, 2 hours a day are spent using mobile devices. That's two hours of 'text neck' occurring, daily.
So what do you do?
#1. Spend less time on mobile devices. Yes it's possible. But especially children and teens, they must minimize the amount of time using mobile devices and sitting in front of other media devices.
#2. If you find yourself on your mobile device for a long period of time, take a mini break from it and lift your head up for a breath of air. Put your head and neck back into extension to reverse the forward head position. Also, get into the habit of holding up your smartphone closer to eye level so you are minimizing the forward had flexion. Teach this to your kids too.
#3. If you or your child/teen has never had a spinal check up with a chiropractor, now is the time to have their spine checked and evaluated for any early postural problems or early damage. The earlier you catch the spinal problem the more favourable to correction will be.
#4. If you or your child/teen is currently under regular chiropractic care, keep up your regular check ups. This is the best way to stay ahead of 'text neck' and prevent further damage.
#5. If you have been given any home exercises by the chiropractor (traction, posture correction mirror image exercises), be sure you do them daily. This is the best thing you can be doing at home to counteract the negative effects of daily mobile device use and daily texting.
Remember, knowledge is power. Have this knowledge and information and making no changes will just about ensure that you continue on the same path and keep getting the same results.
So... use this information and begin making the necessary changes so you can lead a healthier life for you and your children.
Dr. Walter Salubro is a chiropractor and author of the book, Back to Health by Choice. He can be reached at his office in Maple, Ontario at 20 Cranston Park Ave, #6, L6A 2W2.
Office Tel: (905) 303-1009 Web: http://ibthcc.com Email: drwalter@waltersalubro.com
By Dr Walter Salubro
Article Source: The Real Problem With 'Text Neck'
Most of us, me included, are hooked on our smart phones and multi-media devices.
This is a big problem. Why?
Because of the constant bending of the neck.
It may seem like this constant bending of the neck is no big deal because in most cases people don't feel neck pain from texting.
However, what is actually happening is premature aging and wearing down of the spine and discs. This is called degenerative arthritis or osteoarthritis.
And in a majority of cases, you will not feel pain while the spine is wearing down and degenerating.
However... fast forward 10 years, or 15 years, or 20 years, and the amount of spinal damage, decay, and aging that occurs and is seen on x-rays is startling. And to think that it could have been prevented or at the very minimum the progression could have been slowed down significantly.
I am especially concerned with kids and teens because they represent our future.
And while they are spending hours and hours on their cell phones texting and browsing social media, they are unknowingly and prematurely damaging their spine.
This is a huge problem that I believe can be avoided or at least mitigated with some simple proactive changes.
Studies have shown that youths aged 8-18 spend 7 and half hours a day using multi-media devices (TV, computers, smart phones, etc). That's similar to the amount of time an adult spends at work in a day.
And...
Out of those 7 and half hours, 2 hours a day are spent using mobile devices. That's two hours of 'text neck' occurring, daily.
So what do you do?
#1. Spend less time on mobile devices. Yes it's possible. But especially children and teens, they must minimize the amount of time using mobile devices and sitting in front of other media devices.
#2. If you find yourself on your mobile device for a long period of time, take a mini break from it and lift your head up for a breath of air. Put your head and neck back into extension to reverse the forward head position. Also, get into the habit of holding up your smartphone closer to eye level so you are minimizing the forward had flexion. Teach this to your kids too.
#3. If you or your child/teen has never had a spinal check up with a chiropractor, now is the time to have their spine checked and evaluated for any early postural problems or early damage. The earlier you catch the spinal problem the more favourable to correction will be.
#4. If you or your child/teen is currently under regular chiropractic care, keep up your regular check ups. This is the best way to stay ahead of 'text neck' and prevent further damage.
#5. If you have been given any home exercises by the chiropractor (traction, posture correction mirror image exercises), be sure you do them daily. This is the best thing you can be doing at home to counteract the negative effects of daily mobile device use and daily texting.
Remember, knowledge is power. Have this knowledge and information and making no changes will just about ensure that you continue on the same path and keep getting the same results.
So... use this information and begin making the necessary changes so you can lead a healthier life for you and your children.
Dr. Walter Salubro is a chiropractor and author of the book, Back to Health by Choice. He can be reached at his office in Maple, Ontario at 20 Cranston Park Ave, #6, L6A 2W2.
Office Tel: (905) 303-1009 Web: http://ibthcc.com Email: drwalter@waltersalubro.com
By Dr Walter Salubro
Article Source: The Real Problem With 'Text Neck'
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