Når fingrene snurrer, og nakken smerter, er det måske tid til at bevæge os, tænke på vores arbejdsposition og strække ud på vores stramme brystmuskler.
Af Peter Skjøth, Bodyrehab
Manuel terapeut, biopat/naturopath IBM og sports-ernæringscoach
Artiklen blev bragt i sund pause, en del af magasinet sund-forskning – oktober/november 2019
Mange af os sidder dagligt mange timer foran en computer eller ved et skrivebord. Her sidder vi stille time efter time og arbejder kun med underarme, hænder og fingre.
Her bruger vi hovedsagelig de fremadrettede bevægelser og muskler. I det hele taget bruger vi meget mere de fremadrettede bevægelser, vores bryst- og armmuskler end de bagudførende bevægelser og muskler. Det er vi nok egentlig også beregnet og godt bygget til, men de mange timer, hvor bevægelserne er statiske eller ensartede, gør, at musklerne spænder op og trækker sig sammen med smerter til følge.
Hvis man hver dag arbejder på denne måde, formes vores krop lidt herefter. Muskler og bindevæv på forsiden bliver stramme og trækker vores skuldre fremad til en uhensigtsmæssig runding af ryggen. Vores ryg, nakke og skuldre kæmper for at trække tilbage og skabe balance, men har det meget svært imod de stærke muskler på forsiden.
Når det sker, kan det give muskelsmerter, migræne og generelt ubehag i nakke, hals og skuldre. Det kan også resultere i, at vores nerver afklemmes et sted i deres forløb med udgang imellem nakkehvirvlerne og ned til underarm og fingre. Man kan også føle træthed og en snurrende fornemmelse i både arme og fingre.
Når jeg besøger virksomheder eller har klienter i klinikken, får jeg en fornemmelse af, at næsten alle, der arbejder ved skrivebord i mange timer om dagen, har eller har haft tidligere nakke- eller skulderproblemer på et tidspunkt i deres liv, og mange modtager også jævnlige behandlinger for generne.
Slidgigt i 25-årsalderen
Jeg hører også ofte skrækhistorier om mulige diskusprolapser og slidgigt allerede i 20-25- årsalderen, simpelthen fordi vi sidder stille for længe foran en computer, og ikke mindst fordi vi også kigger ned på vores mobiltelefoner, når vi endelig har fri.
Vores krop er beregnet til at bevæge sig og ikke til at sidde stille. Her mener jeg ikke, at vi nødvendigvis skal styrte rundt hele dagen, men det modsatte, som at sidde ned i 7-10 timer om dagen, er bare rigtig dårligt for vores krop. Helt små simple øvelser og bevægelser i vores hverdag kan virkelig gøre noget godt.
Helt simpelt forklaret så fungerer vores knogler og muskler i nakken bedst, hvis de bliver bevæget ofte. Herved bliver leddene ”smurt”, og musklerne smidiggjort, og man undgår at de spænder op og bliver ømme.
Find årsagerne ved dit skrivebord
Skærmens højde og placering
- Computerskærmens højde skal hverken være for høj eller for lav. Du skal kunne sidde med ret ryg og kigge en smule nedad og ind i skærmen, så toppen af skærmen er i øjenhøjde. Måske skal du lægge en bog eller andet under skærmen, hvis ikke den er justerbar.
- Hvis du har kort afstand til skrivebordet, skal du måske bruge en skærmarm.
- Flyt skærmen nærmere eller længere væk, så du nemt kan læse skærmen.
- Hvis du bruger en bærbar computer, kan det være en god idé at tilkoble den til en større skærm og dit tastatur.
Højde på armlænene
- Armstøtter på din stol skal være på et behageligt niveau. Du kan enten fjerne armstøtterne på din stol eller få en stol med højdejusterbare armlæn.
- Hvis din stol har armlæn, skal dine skuldre kunne slappe af. Overvej at sænke eller fjerne armlænene, så din nakke og skuldre kan slappe af.
Skulderhøjde
- Indstil din stol i den rigtige højde. Brug gerne en fodstøtte, hvis dine fødder ikke er i fuld kontakt med gulvet. Hæv skrivebordet, hvis dine lår rammer undersiden af skrivebordet. Min erfaring er, at de fleste har deres skrivebord for højt.
Mus og tastatur
- Er de placeret, så dine skuldre og arme kan slappe af, når du bruger dem? Måske skal du sænke skrivebordet eller hæve din stol, så dine underarme er næsten vandret og peger let nedad, og dine håndled kan slappe af med støtte på bordet.
Øjne og sollys
- Vær opmærksom på, at sollys og refleksion kan gøre, at man kniber øjnene sammen og derved spænder i nakke og skuldre.
- Måske kan det også være en idé at få tjekket dit syn ved en optiker, da synet med alderen ændrer sig, og det kan for nogle være nødvendigt med et par arbejds-/læse-/skærmbriller, så man også undgår at belaste øjnene, ansigtsmuskler, nakke og skuldre.
Brug et headset, hvis du ofte taler i telefonen. Herved aflaster du din arm, skuldre og nakke væsentligt
Ret din ryg, og sid oprejst på stolen
Hvis du har et hæve/sænkebord, så brug det!
Du skal ikke stå op hele dagen, men skifte mellem at sidde og stå i ca. 30-45 minutter ad gangen. Og en generel afveksling af vores arbejdsposition er det vigtigste: ”Den næste stilling er den bedste stilling”
Det kan du også gøre … Det skal du også gøre … Det burde du gøre …
Træning er virkelig en god ting, men det er ikke nødvendigvis al træning, der er mest hensigtsmæssig . Jeg fraråder aldrig folk at træne, men det er vigtigt at gøre det rigtigt, og det er endnu mere vigtigt at huske at strække ud.
Mange går i fitnesscenter og træner ”strandløvemusklerne” som bryst og arme. Hvorimod de glemmer rygtræning, mave og ikke mindst deres udspænding.
I de snart 20 år, hvor jeg har bevæget mig i sportsverdenen, har man diskuteret udstrækning, og jeg er sikker på, at der stadig er mange, som ikke mener, at udstrækning virker overhovedet. Min erfaring viser dog, at det virker, og jeg er meget glad for, at nogle af de mest seriøse sportsfolk i verden og deres klubber ofte bruger eksempelvis yoga som en del af træningen og udstrækningen. Netop for at give øget smidighed og fleksibilitet.
Tilbage – eller nedtræk!
Hvis man allerede kommer i et træningscenter, er det oplagt at tale med en instruktør om et par rygøvelser. Mine anbefalinger er ro-træning eller anden træning, hvor der er et tilbage- eller nedtræk.
Simple hjemmeøvelser kan være, hvor du stiller dig op ad en væg og presser dine skulderblade sammen i 10-20 sekunder ad gangen i tre sæt med en kort pause. Husk at holde skuldrene nede og ryggen imod væggen. Træk vejret roligt og langsomt undervejs.
Du kan også anskaffe dig en lang træningselastik, sætte dig på gulvet med elastikken om fødderne og så trække tilbage. Albuerne skal trækkes langsomt helt tilbage, som hvis du skulle ro i en båd og langsomt frem igen. Start med 10-20 tilbagetræk x to sæt. Hold pause imellem sættene. Oplever du ingen smerte efter træningen, kan du langsomt skrue op for antal tilbagetræk over de næste uger.
Udspænding – et must have
Der findes helt sikkert mange strækøvelser for brystmusklerne, og alle har deres favorit, men jeg synes, at den nemmeste er ” Den vitruvianske mand”-strækket eller ”Armen i karmen”. Den første gøres med begge arme samtidig, og den anden gøres med en arm ad gangen. Princippet er det samme, og indstillingen er som her beskrevet:
Du har to strækøvelser for de stærke brystmuskler, pectoralis major og ikke mindst pectoralis minor. Det er disse muskler, der blandt andet styrer din arm, skuldre og skulderblade. Du kan bruge en dørkarm eller andet, hvor du kan holde lidt imod under strækket. Først med armene ud i vandret position (90 grader), derefter opad i en position på (ca. 130-150 grader), se tegning. I den position presser du roligt brystet fremad og holder positionen i dybe 10-15 vejrtrækninger. Stræk stille og roligt, så udstrækningen kan gå helt ned i de dybeste muskler og væv.
Denne strækøvelse kan gøres de fleste steder og bør gøres flere gange om dagen.
Husk, benene skal være afslappede i gulvet under strækket.
Det kan også være en fin idé at tale med sin læge om problemer, hvis man er bange for, at der er noget alvorligt galt, eller at smerterne er for voldsomme.
Peter anbefaler
Som biopat og manuel terapeut har jeg tilegnet mig viden og erfaring med blandt andet naturmedicin og homøopatiske produkter. I min klinik anbefaler jeg ofte dette til klienterne:
- Gurkemejetilskud, der er kraftigt antiinflammatorisk, og som kan virke smertelindrende.
- Traumeel, som er antiinflammatorisk, findes både som creme og som tabletter. Cremen smøres direkte på de ømme muskler, og tabletterne hjælper indefra på de ramte områder.
- Spascupreel, som er muskelafslappende tabletter.
- Vand, ja altså det fra vandhanen og gerne 2-3 liter pr. dag. Det virker faktisk og er godt. Alle produkterne er naturprodukter, der er uden de bivirkninger, man kan opleve ved almindelig medicin.
Jeg benytter også en IR- scanning af, hvilke muskler og områder der er belastede. Det kan give en rigtig god visuel fornemmelse af, at problemer strækker sig over et langt større område, end de fleste klienter tror.
Har man gået med problemerne i lang tid, kan der være brug for lidt hjælp hos en osteopat, manuel terapeut, fysioterapeut, massør eller anden behandler. Det kan generelt være en god idé at besøge en kompetent behandler, som kan se hele problematikken i en helhed og både hjælpe med behandlingen og også guide til øvelser og tidsplan.
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