#computer posture

[nancylfitness]

Flex, Stretch and Compute

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day. Sitting for long periods of time (10 hours or more per day) has a negative effect on health: circulation decreases, muscles tire, and tasks become more uncomfortable to perform.

It can cause pain and tightness in the back and neck, tingling in the extremities and poor posture. 

Also, sitting after eating a meal causes high blood sugar spikes. Instead move around after eating to cut the sugar spikes in half … move around, clean the kitchen, walk the dog.

Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

Reduce these effects of long term sitting; take breaks; switch things up:

Below are examples of some exercises / stretches that can be performed without leaving your desk area.  Set your timer to take breaks and go for it!  Start small and slowly work your way up to more movement.

Neck Flexors, Sitting or Standing

Stand (or sit) head comfortable in a centered position.

Draw in chin pulling head straight back.  Keep jaw and eyes level.

Hold this position for 5 to 7 seconds.  Release. 

Repeat.

Side/Torso – Standing Bend

Stand with feet together and palms overhead touching.

Bend body to one side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Bend body to the other side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Chest Scapula Adduction with Pectorals

Stand in a doorframe, palms against frame and arms at 90 degrees.

Lean forward, squeezing shoulder blades together.

Hold 7 to 10 seconds.

Release, then repeat.

Hip Flexors/Quadriceps Stretch

Stand, may use chair as a support.

Slowly bend left leg feeling the stretch.

Hold for 7 to 10 seconds.

Release.

Repeat with other leg.

Dorsiflexion and Plantar Flexion, sitting

Sitting with feet on the floor.

Point toes up while keeping heels on the floor.

Hold position 5 to 7 seconds.

Now, press toes to the floor while raising heels.

Hold position 5 to 7 seconds.

Repeat several times.

Upper/Mid Back Stretch, sitting

Sitting in chair with knees apart, bend forward toward the floor.

Feel the stretch in the lower back.

Hold 7 to 10seconds.

Sit upright.

Repeat.

[inkbotkowalski]

reblogging for future reference

From the OP: "If you sit at a desk or stare at your phone all day, this is for you. Here's how to undo the damage: - Banded Chin Tucks - Strengthen your neck flexors and fight forward head posture - Banded Pull-Aparts - Target your rotator cuff and improve shoulder stability - Banded Abduction - Activate the midline of your scapula for better posture - Lateral Deltoid Raises - Build shoulder stability and control - Banded Up-and-Overs – Boost scapular mobility and range of motion These simple banded drills will help you stand taller, move better, and feel stronger - even after hours at a desk."

Some of these are the same or similar to the exercises my physical therapist taught me.

[dinoserious]

porygon-3. or whatever

[orphic-gaze]

Love panels of characters scrunched up in front of the bat computer especially if there's multiple giant monitors to it . Sometimes they're standing staring up at them other times they're a ball of forensics and stress in the wheelie chair

They're just shrimping because they can . Doing a little bat-hunch and worsening their posture just because it Feels Right to be particularly broody, blinking blearily when interrupted (usually by alfred) and snapping to attention when someone pokes the curve of their spine

[hushberry]

i do actually subscribe to the "lukey and pangi are the exact same height" argument. however . lukey has horrid "digital creative" head-forward posture that makes him look shorter . like have u seen it. do you know what i mean. he is straight up like this in some pics

[bunabi]

praying this standing desk fixes me temporarily 🙏🏿

[rubberbandballqueen]

i think i got new neighbors bc there are actual people i can see through the window of my room and worst of all they put their computer by their window so that whenever i start staring out MY window all wistfully between tumblr posts, there's a non-zero chance i will make eye contact with one of them

[szilverer]

boo! fucked up ghostie pinup

at a mere 5+2, reisz sucks at shapeling arts. they can't make fully formed extra arms or shape their outer skin properly yet. but they're practicing!

back view. triple scapula moment. but the arms lack muscle structure to be able to lift things or cause any damage. they can be used to block damage though! which is good since their right arm is starting to get a lil too mangled up.

tentative spine tail added as a counterweight to the extra arms shifting their center of balance ever so slightly. it also looks cool which is important ofc.

[nancylfitness]

Flex and Stretch While Sitting

One theory as to why prolonged sitting is harmful to one’s health is that while sitting, the large muscles become relaxed. As these muscles relax they do not take up very much glucose from the blood. As a result, the risk for Type II diabetes becomes increased along with heart disease and some cancers.

Immediately after sitting down, muscle electrical activity and metabolism slow down, as a result less calories are burned. Only 1 calorie per minute is burned while sitting. That is 1/3 of what the body burns when walking.

After a prolonged period of this lifestyle, LDL cholesterol (bad) increases and weight gain occurs.

Sitting can also cause hip flexor and hamstring muscles (back of thigh) to tighten. This may lead to joints and knees becoming stiff and back pain.

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day.

After just two weeks of sitting, muscles begin to atrophy and oxygen consumption decreases, making it more difficult to climb stairs and walk the longer distances.  Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

It has also been shown that in women bone mass can drop by 1% after a year of sitting for 6 hours a day.  Reduce these effects of long term sitting; take breaks; switch things up:

Stand every 45 minutes to 1 hour (set alarm or timer). Standing up for 1 – 2 minutes every hour will reduce the negative effects of sitting all day.

March in place for twenty seconds.

Reach down and try to touch your toes for twenty seconds.

Maintain intervals of moderate activity during the day.

Exercises / stretches that can be performed at your desk:

Sitting in your chair, lift one leg off the seat.

extend it out straight, hold for 2 seconds;

lower your foot – do not touch floor – hold for several seconds.

Switch

Do each leg 10-15 times.

MORE –

Sitting Weight Shift

 Sit with feet flat on floor, and on hands for support.

 Lean forward through hips bringing nose over knees.

 Return.

 Now, lean backward through hips.

 Hold each position 7-10 seconds.

 Repeat several times through the day.

Shoulder Blade Squeeze (Adduction)

2. Draw shoulders back, bringing elbows back and inward

3. squeeze shoulder blades).

4. Hold for 6 seconds.

5. Repeat 4-6 times.

Low Back Sitting with Rotation                              

1. Sit on edge of seat, one hand on opposite knee, other hand on chair.

2. Keep feet parallel.

3. Pull with hand on knee and, if needed, push with hand on chair to rotate trunk to that side.

4. Hold 7-10 seconds.

5. Repeat on other side.

6. Do 2-4 rotations on each side.

Hip Extensors / Rotators                                     

1. Sit back straight, right ankle crossed over left thigh.

2. Grasp bent knee with both hands.

3. Gently rotate left shoulder toward bent knee and begin to pull right knee toward left shoulder.

4. Resist the knee pull by using hip muscles, 7-10 seconds.

5. Maintaining position, relax, then pull knee closer to shoulder.

6. Hold 7-10 seconds.

7. Repeat on other side.

Low Back Stretch                                              

1. Sit in chair with knees spread apart.

2. Bend forward toward the floor.

3. A comfortable should be felt in lower back.

4. Hold 7-10 seconds. Repeat several times.

[inameating]

it’s not like he had an iphone it’s not like he can read

tf was baby yomo looking at to get posture like THAT?????

[cleanerdoesntgaming]

wobbledogs turns into a psychological horror game if your dogs become broken enough

[ghostlyfrog-413]

me back then: *drawing* ouch my back hurts *continues drawing*

now: *Drawing* ouch my back hurts *takes 832847843 hour break from drawing*

[barbwalken]

wanted to do the ArtvsArtist2023

I use a lot of red for someone who isn't a fan of it 🥴. Im always trying not to use it, but it's just too damn good for contrast 😩🤏

This really was the year of drawing lot of zelda stuff, but mostly ganondorf, I could easily fill this with only ganondorf images haha

Also this year I finally got my tablet (with screen and shit) and man, I love it.

[hayconrisa]

now that i have a place to talk about it i have to say that. as the resident plane nerd. shusterman did a pretty good job talking about the planes in the graveyard.

but the one thing i can not believe is the fact that the fucking COMBOM is a WORLD WAR 2 BOMBER. SHUSTERMAN. DO YOU KNOW HOW FUCKING TINY THOSE INTERIORS ARE. SIR.???????

i simply can not suspend my disbelief enough to think that a shit ton of computer and radio equipment + a team of like ten kids would fit. into the nose. of a . world war 2 bomber. bro that's just not happening. not even in a b-29. i know those planes look massive but trust me most of the fuselage is for. well. the bombs.

hey shusterman. look at this. do you. did you. um. Think? this is a b-29. the biggest bomber in ww2. do you see that tiny cockpit? and the tiny bunks? there's no way bro.... there's just no way.... even if they stripped the entire thing it's just not built for that kind of shit.

like i get that the plane has to be a bomber bc comBOM but c'mon... it could've just been a cargo plane... an MD-11 or even a fucking converted 767.... this is the one thing that hurts me so bad and IT'S HAYDEN'S WHOLE DEAL TOO AND IT JUST DOESN'T MAKE SENSE. GOD THE AUTISM. WHEN WORLDS COLLIDE

[mist-the-wannabe-linguist]

Been seeing all sorts of designs for ROTTMNT human AUs and a handful of interpretations of how to fit Donnie's battle shell on a human design and I wanna suggest another alternative:

back brace for scoliosis