" Work is slowly killing you. " Maybe you feel like laughing, but it may be true!
Work-related stress seems to be the main culprit, with negative effects on health, including increased risk of heart disease, depression or premature aging, and another risk factor for potential sitting in your office (Sitting ) ".
Sedentary lifestyle and life shortening and increased chronic diseases (such as: heart disease, diabetes) are associated.
Most workers in the office know ( feel ) that sitting on the keyboard for a few hours can cause tension in the hips ( hips ) and legs, and cause pain and discomfort in the neck, shoulders, and back. .
Sitting at the desk all day, there will be a posture that is not healthy. The hunchback, round shoulders and neck stretch forward. Over time, the posture is shaped. When you leave the office, it will accompany you after work. life.
[Organ damage]
â—Ž Heart disease (HEART DISEASE)
Sitting for a long time, the muscles burn less fat and the blood flows more slowly, making fatty acids more likely to clog in the heart. Sitting for a long time is already associated with high blood pressure and cholesterol, and the incidence of cardiovascular disease will double.
â—Ž Pancreas overactivity (OVERPRODUCTIVE PANCREAS)
The pancreas produces insulin, a hormone that carries glucose to cells for energy. But when the cells are in idle muscles, the response to insulin is not so rapid, so the pancreas produces more and more insulin, which can lead to diabetes and other diseases. The 2011 study found that as long as a long day of sedentary, insulin response will decline.
â—Ž Colorectal cancer (COLON CANCER)
Studies have found that sitting increases the risk of colorectal cancer, breast cancer, and endometrial cancer. The reason is not clear, but there is a theory that "excessive insulin promotes cell growth." Regular exercise enhances natural antioxidants and kills "free radicals" that potentially cause cancer.
ã€Muscle degeneration】
â—Ž soft collapsed abdomen (MUSHY ABS)
When you stand, move, or even sit, the abdominal muscles will keep you straight. But when you fall into the chair, they are not used. The tight back muscles and the weak abdomen make the original curve of the spine enlarged, which is called " hyperlordosis " or " swayback ".
â—Ž Tangular hip joint (TIGHT HIPS)
The soft hips help you maintain balance, but long-term sedentary you rarely stretch the hip flexors on the anterior side of the hips, causing them to become shorter and tighter, limiting the range of motion and shortening your pace. Studies have found that the reduction in hip mobility is the main cause of falls in the elderly.
â—Ž Weak buttocks (LIMP GLUTES)
When you are sitting, your hips don't have to work, and the glutes are used to it. Soft gluteal muscles can damage your stability. Without the ability to be stable, you can't make a big, powerful step.
[Leg disorders]
â—Ž poor blood circulation in the legs (POOR CIRCULATION IN LEGS)
After sitting for a long time, the blood circulation slows down, which in turn causes a pool to form in the legs. The problem ranges from ankle swelling and varicose veins to dangerous blood clots ( called Deep Vein Thrombosis (DVT) .
â—Ž bone soft (SOFT BONES)
Weight-bearing activities such as walking and running can stimulate the hips and lower body bones to be thicker, denser and stronger. Scientists have recently been experiencing a surge in osteoporosis, partly due to lack of activity.
[Trouble at the top]
â—Ž Fuzzy brain (FOGGY BRAIN)
Fresh blood and oxygen flow through the brain and trigger chemicals that produce a variety of brains and emotions. When we sit for a while, everything slows down, including brain function.
â—Ž neck stiffness (STRAINED NECK)
If you spend most of your time sitting at your desk, your movements should be the same as the top one. This will tighten your cervical spine and cause a permanent structural imbalance.
â—Ž Sore and back pain (SORE SHOULDERS AND BACK )
Poor sitting position ( top ) , except for problems with the neck, hunchback or round shoulders can also cause the shoulders and lower back, especially the muscles of the neck and shoulders.
[Bad Back]
â—ŽThe spine is not soft enough (INFLEXIBLE SPINE)
As we move around, the "disk" between the spines stretches and contracts like a sponge, absorbing fresh blood and nutrients. But when we sat for a long time, the "plate" was squeezed unevenly. The collagen around the tendons and ligaments hardens.
â—Ž Disaster damage (DISK DAMAGE)
The longer you sit, the higher the risk of disc herniation. There is a muscle called " Psoas " that passes through the abdominal cavity. When it is tight, it will pull the upper part of the lumbar spine forward. The weight of the upper body falls on the ischial bone ( sciatic trochanter ) rather than along the spine.
What can we do?
â—Ž Sitting on unstable things, like a stool on the back of the ball or back, forcing your core muscles to work. Keep your posture upright and stick your feet on the ground.
â—Ž Stretch the hip flexor muscles and stretch for 3 minutes each day .
â—Ž When you are watching TV, the advertising time gets up and walks away. Even if it is only a slow speed, it is better than sitting. And engaging in sports games is a better choice.
â—Ž When you are at work, sit and stand alternately. If you can't do this, stand up every half an hour, or walk.
â—Ž Try yoga exercises such as " Cow " and " Cat " for stretching and flexing the spine.
5 sports to improve the back and neck pain of the sedentary family
    We can spend 10 minutes a day to correct this situation, such as stretching the shortened muscles and massaging the tight muscle tissue. In order to get the best results, the five actions described below are performed every day . It’s a good choice to have an interstitial ad in the evening. The whole process should be no more than 10 minutes.
1. Relaxing on the back massage
Use drum (Foam Roller) is performed, a stable roll from back to the scapula, slowly back and forth 10 times.
2. Yong style
Yoga poses in common, "Yong-style type" can stretch hip front stiff tight muscles. Maintain 20 to 30 seconds on each side , then change sides. At the desk, you can get up every 30 minutes.
3. Dumbbell rowing
2 to 3 times per group dumbbell rowing.
4. The following group of cervical vertebra exercises have relieved nervous muscles
( 1 ) Looking around (Figure 1 ). Relax your shoulders and body, slowly turn your head to the right, then return to the middle position, then slowly turn left, repeating ten times.
　 ( 2 ) Left and oblique (Fig. 2 ). Relax your shoulders, slowly tilt your head to the right, then slowly return your head to the middle position, then turn your head to the left and repeat it ten times.
　 ( 3 ) Flexion and extension (Fig. 3 ). Relax your shoulders, slowly bend your head forward, then slowly return the meat to the middle position, then slowly bend your head forward and return to the middle position, repeating ten times.
　 ( 4 ) Surround the neck (Figure 4 ). The distance between the feet is the same as that of the shoulders. The hands are inserted into the waist or naturally drooping, keeping the head and neck relaxed. Slowly turn the head, the amplitude is too large, then turn the head alternately clockwise and counterclockwise, repeating eight times.
　 ( 5 ) Looking back at the moon (Figure 5 ). Half-squatting, the left hand is placed behind the head, the right hand is on the back, and the head is rotated backwards and upwards. If you look back at the moon, pause for five seconds, and change hands to repeat the left and right sides five times.
5.12 Yoga action to help restore injury caused due to sedentary
    When the body posture is poor, many negative physical reactions occur. Sit for 8 hours a day, then take the elevator to see the smart phone, your spine is completely in a wrong position. Yoga can be used as an antidote you tense region, in addition, can relieve your stress, anxiety and uncertainty, let your body and soul to achieve calm, relaxed state.
â– Mountain Pose (Tadasana)
It's a great exercise to relax and tighten your chest.
â– Fish Pose (Matsyasana)
An excellent posture for relaxing muscle tension releases tension in the neck, throat and head, helps stretch the muscles of the chest, and carries out the lungs.
â– Standing Forward Fold (Uttanasana)
One relieves stress and relaxes the arms, shoulders and stretches the legs. After doing all day, turn the world upside down and let some blood go back to the brain.
â– Cat & Cow Pose (Marjaryasana & Bitilasana)
It is very effective for headache relief, in addition to the back, it also stretches your spine. To put it simply, people sitting in a pose will go forward and do this action to come back.
â– Bound Angle Pose (Baddha Konasana)
Helps to open the hip joint ( hip ) and relieve the sciatic nerve discomfort caused by sedentary. The sciatic nerve is opened to the lower back and through the legs. When a nerve is pressed somewhere, it will produce symptoms of sciatica. The longer you commute and sit, the more serious the situation will be.
â– Slow Neck Stretches
In order to deal with the discomfort of the neck caused by looking down at the keyboard and mobile phone, you can repeatedly stretch your neck slowly.
â– Cobra Pose (Bhujangasana)
Extend the spine and carry out the chest to counteract the posture of bending over the hunchback all day long.
â– Half Pigeon Pose (Eka Pada Rajakapotasana)
Sedentary will make the hips tighter and tighter. In order to improve the softness and range of the hips and carry out your chest and shoulders, this movement is a very good action, especially for the hips.
â– Child's Pose (Balasana)
Children's posture is a resting position in many yoga classes, which helps the body and mind to relax.
â– Happy Baby Pose (Ananda Balasana)
Develop the hips and inner thighs to relax the brain and body.
â– Sitali Breathing
This kind of breathing is a good antidote to people who are nervous for a long time. It releases the tension of the body and mind, relieves stress and anger, and gives you a balance between body and mind.
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