Here are a few additional tips to help keep avoidable injuries at bay.
5. When sitting or typing at a desk or table, look for this ideal form to minimize the risk of back, neck, wrist pain and repetitive strain injuries:
- Keep your shoulders relaxed and away from your ears
- Chin and eyes should be neutral when focusing on a computer screen
- Keep elbows bent at a 90 degree angle
- Hold wrists evenly (not higher or lower than your forearms)
- Sit with feet flat on floor to keep knees the same height as your hips.
6. Even if you are using proper positioning while sitting and/or using a computer, take a break to get up and walk around and stretch a bit at least
every 20 minutes. Set an alarm on your phone or computer to remind you.
7. Close cabinet doors and drawers as soon as you remove the items you need. This should help you and other people in your home keep from knocking their head or legs on sharp corners.
8. Do you tend to get pulled, strained or sore muscles during exercise? Try taking a hot shower before and after your workout. The water will help
lengthen and relax your muscles. Of course a proper warm-up with stretching is still important as well.
9. When you are driving experiment with holding the bottom of the steering wheel with your hands facing “palms up” some of the time. This
position lowers and opens the shoulders, which improves posture and reduces neck strain. Especially important on long trips.
10. Any time you need to move a heavy item (groceries, a child, boxes…) exhale and pull your belly button towards your spine as you begin to lift. This will activate your abdominal muscles which helps protect your back from overuse. Keep whatever you are carrying as close as possible to your body.
Hope these small and practical tips work for you. They may be simple and easy to do, but the benefits can be huge. Let us know what you think! Stay tuned for more Injury Reduction Tips coming soon…
Did you miss the previous Injury Reduction Tips?
Numbers 1-4 are right here.