The coach gave recommendations on how to deal with discomfort in problem areas of the body

Office work has long been the norm for millions of people, but its impact on health is often underestimated. Lack of mobility, high intellectual activity and constant exposure to the screen create specific health risks that manifest themselves gradually and are often perceived as ordinary fatigue. Sofia Bulatova, coach of the WowFit online specialist search service, told Izvestia on March 1 which areas of the body are most vulnerable among office workers and how simple changes will help reduce the workload.

"The main factors are decreased physical activity, irregular and unbalanced diets with an excess of fast carbohydrates and caffeine and a lack of water. An improperly organized workplace also has a negative impact.: it provokes impaired posture, blurred vision, and headaches. There is also chronic stress due to deadlines and high intellectual workload. In a state of prolonged tension, the brain constantly sends a signal to the body to "be in good shape," which leads to muscle overstrain, digestive and cardiovascular problems," the expert said.

She noted that it is impossible to single out one specific muscle or spine that suffers the most during sedentary work, since everything in the body is interconnected. On the contrary, such a lifestyle most often affects more than a few key departments of the musculoskeletal system at once.

"In the absence of regular physical activity, the core muscles and stabilizer muscles that keep the body in an upright position weaken. Because of this, even proper landing becomes difficult: the muscles lack strength and endurance. Prolonged sitting and an uncomfortable workplace lead to overexertion of the muscles of the neck, upper back, forearms, hands and lower back. The lumbar spine takes on the main load: in the sitting position, it is about 40% higher than standing. The muscles of the front surface of the thigh are often shortened because the legs are in a bent position for a long time. This can provoke tension headaches, tunnel syndrome, chronic low back pain and its degenerative changes," Bulatova explained.

Among other negative effects from long office work, the trainer identified atrophy, which most often affects the gluteal muscles and the back of the thigh, because they practically do not work in a sitting position. Blood circulation in the lower extremities and pelvic region also deteriorates. This is especially true for women: lack of mobility, the habit of sitting cross-legged and lack of water increase the risk of varicose veins, which today occurs even at a young age.

To reduce the negative effects of such a work format, the specialist recommends that you first review the organization of the workplace and adjust it to your anatomical features, as well as give up the habit of sitting cross-legged, propping your head with your hand, or slouching. This will improve blood flow, reduce pressure on the intervertebral discs, and reduce asymmetry in the shoulder girdle.

The expert added that it is equally important to follow the drinking regime, to give up constant snacks "on the run" and extra cups of coffee. It is useful to choose stairs instead of elevators more often, and it is also worth paying attention to clothes and shoes in the office — they should not restrict movement, squeeze the feet and shins.

Bolotova also suggested the format of a five-minute warm-up, which will help relieve tension from the main problem areas right during the working day in the office.

"It is better to start warming up with the feet: this activates blood circulation and prepares the body for movement. To do this, you can rotate your feet, squeeze and unclench your toes, roll from heel to toe, and slightly spring on your toes. Then you should move on to your knees — alternately bend and unbend them with support on one leg. After that, make circular movements with your pelvis," the coach said.

For the lower back: inhale, tilt your pelvis forward, bend gently and relax your stomach; exhale, tilt your pelvis back, round your lower back and tighten your abs. The movements should be smooth, with a short fixation in each position. Next— the thoracic region and shoulders. Stand up straight, stretch your arms in front of you. Alternately pull one arm back, turning the chest, while the pelvis remains stationary. Perform 4-6 repetitions in each direction. Then make circular rotations with your shoulders — first two at the same time, then alternately.

At the end, you can gently stretch your neck: bend forward and backward, then right and left. Movements should be smooth, without sudden amplitudes and unpleasant sensations.

Alexey Raiman, Director of the NONTON Marketing Department, told Izvestia on December 21 how to set up a workplace at home. According to him, it is important, first of all, to clearly separate the workplace and personal space. Even with a limited area of the apartment, it is psychologically necessary to separate the work area from everyday life. As a practical solution, the expert recommends using shelving units that simultaneously serve as a storage system and visually zone the room.

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