Feeling a bit tense in your upper back and neck? You could be suffering from text neck! Try this stretching exercises to relieve tension and decrease headaches after a long day of work.
Postural Habits to make know to increase your Health 1º ESO SeccionesCiclos Formativos
This document discusses 7 postural habits that are important for health. 1) Squat down instead of bending over to pick things up to avoid stressing the lower back. 2) Sleep on your side instead of your back or stomach to avoid neck and back pain. 3) Keep shoulders back and down to avoid rounding of the upper back. 4) Put weight on heels instead of toes to protect the knees. 5) Keep the head back instead of tilted forward to avoid neck strain. 6) Maintain a straight back and avoid excessive rounding or arching. 7) Move more and take breaks from sitting to prevent lower back problems. Adopting these postural habits can help increase health and avoid
This document discusses office syndrome, a set of health issues that can arise from prolonged sitting at work such as back, neck, and eye pain. It notes that unhealthy sitting postures over 8-12 hour workdays can disrupt sleep, cause mental health issues, and reduce productivity. Treatment options include physiotherapy, exercise, ergonomic adjustments, and lifestyle changes like taking breaks, losing weight, practicing good posture, and avoiding smoking. The document provides contact information for FitWell Physiotherapy Clinic and encourages employees to schedule consultations to address work-related injuries and prevent future problems.
For more Info visit www.healthlibrary.com "Straighten Your Back… Look Taller" by Ms. Prema Kodical held on 30th Mar 2016.
Counter bad posture and hunched posture from working in front of a computer or sitting at the desk all day with these simple exercises and stretches.
When you’re busy at work it’s often easy to let your health fall by the wayside. We’ve all chosen a slice of pizza over a healthy salad plenty of times, or missed a week at the gym because we’re too busy working on a big project. These moments are sometimes unavoidable, but there are some super easy ways to prioritize your health without sacrificing anything on the job.
Office jobs often require sitting for long periods which can be unhealthy for the body. This document provides seven tips to stay healthy while working at the office, including not sitting up straight, moving the neck and shoulders regularly, taking walks to move the legs, cleaning the desk to avoid bacteria, and exercising the eyes by looking in different directions. The overall message is that small movements and stretches throughout the work day can help counteract the negative health effects of prolonged sitting.
The document discusses ergonomics and ways to prevent musculoskeletal disorders (MSDs) in the workplace. It defines ergonomics as fitting the job and workplace to a worker's needs. It provides facts about low back pain, including that it is the leading cause of disability ages 19-45. It offers tips to prevent injury, like maintaining good posture, lifting safely, and getting enough sleep. Proper lifting techniques are described to avoid injury. Common MSDs are listed and risk factors like force, vibration, repetition are identified. A chiropractor can help alleviate stress through adjustments and lifestyle advice.
This document provides instructions and information for using a sit-stand workstation. It begins by instructing the user to connect speakers or headphones and find an appropriate volume level. It then explains that commentary will play on slides and can be replayed by clicking the speaker icon. It advises to only click to advance slides or replay audio.
Back & neck care center of north county back andneck.org - preventing and d...leonorestevenson55
Neck pain is commonly caused by muscle strain or tension from poor posture while reading, watching TV, or working at a computer. Poor ergonomics in the workplace can force workers to look up or down all day. Exercises that stretch and strengthen neck muscles can help alleviate existing strain and prevent future issues. Simple changes like adjusting computer monitors, using proper back support, and maintaining good posture can help reduce neck pain.
Postural Habits to make know to increase your Health 1º ESO SeccionesCiclos Formativos
This document discusses 7 postural habits that are important for health. 1) Squat down instead of bending over to pick things up to avoid stressing the lower back. 2) Sleep on your side instead of your back or stomach to avoid neck and back pain. 3) Keep shoulders back and down to avoid rounding of the upper back. 4) Put weight on heels instead of toes to protect the knees. 5) Keep the head back instead of tilted forward to avoid neck strain. 6) Maintain a straight back and avoid excessive rounding or arching. 7) Move more and take breaks from sitting to prevent lower back problems. Adopting these postural habits can help increase health and avoid
This document discusses office syndrome, a set of health issues that can arise from prolonged sitting at work such as back, neck, and eye pain. It notes that unhealthy sitting postures over 8-12 hour workdays can disrupt sleep, cause mental health issues, and reduce productivity. Treatment options include physiotherapy, exercise, ergonomic adjustments, and lifestyle changes like taking breaks, losing weight, practicing good posture, and avoiding smoking. The document provides contact information for FitWell Physiotherapy Clinic and encourages employees to schedule consultations to address work-related injuries and prevent future problems.
For more Info visit www.healthlibrary.com "Straighten Your Back… Look Taller" by Ms. Prema Kodical held on 30th Mar 2016.
Counter bad posture and hunched posture from working in front of a computer or sitting at the desk all day with these simple exercises and stretches.
When you’re busy at work it’s often easy to let your health fall by the wayside. We’ve all chosen a slice of pizza over a healthy salad plenty of times, or missed a week at the gym because we’re too busy working on a big project. These moments are sometimes unavoidable, but there are some super easy ways to prioritize your health without sacrificing anything on the job.
Office jobs often require sitting for long periods which can be unhealthy for the body. This document provides seven tips to stay healthy while working at the office, including not sitting up straight, moving the neck and shoulders regularly, taking walks to move the legs, cleaning the desk to avoid bacteria, and exercising the eyes by looking in different directions. The overall message is that small movements and stretches throughout the work day can help counteract the negative health effects of prolonged sitting.
The document discusses ergonomics and ways to prevent musculoskeletal disorders (MSDs) in the workplace. It defines ergonomics as fitting the job and workplace to a worker's needs. It provides facts about low back pain, including that it is the leading cause of disability ages 19-45. It offers tips to prevent injury, like maintaining good posture, lifting safely, and getting enough sleep. Proper lifting techniques are described to avoid injury. Common MSDs are listed and risk factors like force, vibration, repetition are identified. A chiropractor can help alleviate stress through adjustments and lifestyle advice.
This document provides instructions and information for using a sit-stand workstation. It begins by instructing the user to connect speakers or headphones and find an appropriate volume level. It then explains that commentary will play on slides and can be replayed by clicking the speaker icon. It advises to only click to advance slides or replay audio.
Back & neck care center of north county back andneck.org - preventing and d...leonorestevenson55
Neck pain is commonly caused by muscle strain or tension from poor posture while reading, watching TV, or working at a computer. Poor ergonomics in the workplace can force workers to look up or down all day. Exercises that stretch and strengthen neck muscles can help alleviate existing strain and prevent future issues. Simple changes like adjusting computer monitors, using proper back support, and maintaining good posture can help reduce neck pain.
Back & neck care center of north county back andneck.org - preventing and d...leonorestevenson55
Neck pain is commonly caused by muscle strain or tension from poor posture while reading, watching TV, or working at a computer. Poor ergonomics in the workplace can force workers to look up or down all day. Exercises that stretch and strengthen neck muscles can help alleviate existing strain and prevent future issues. Simple changes like adjusting computer monitors, using proper pillows and eyeglasses, and taking breaks can help reduce neck pain.
Back & neck care center of north county back andneck.org - preventing and d...leonorestevenson55
Neck pain is commonly caused by muscle strain or tension from poor posture while reading, watching TV, or working at a computer. Poor ergonomics in the workplace can force workers to look up or down all day. Exercises that stretch and strengthen neck muscles can help alleviate existing strain and prevent future issues. Simple changes like taking breaks, using proper posture and ergonomics, and sleeping positions can help prevent common neck pain.
BodyWorks610 was formed in 2011 by two individuals with over 35 years of combined experience working at computers and experiencing back and neck pain from improper posture. They conducted surveys that found most computer users have poor posture and do not take breaks, which can cause injuries like herniated discs. Their business provides ergonomic assessments and solutions to help employees avoid injury through proper posture and stress relief when sitting for long periods.
The document provides information on ergonomics and proper workplace setup to prevent injuries. It defines ergonomics as the scientific study of people at work and explains its goal of reducing stress and injuries related to work tasks. Statistics are given on workplace injuries and costs from poor ergonomics. Guidelines are offered for correct workstation arrangement, including monitor placement and chair adjustments. Potential consequences of incorrect ergonomics are outlined, such as eye strain, neck tension, and long-term musculoskeletal disorders like carpal tunnel syndrome. Signs and symptoms of ergonomic issues are also described.
The document provides information on ergonomics and proper workplace setup to prevent injuries. It defines ergonomics as the scientific study of people at work and explains its goal of reducing stress and injuries related to work tasks. Statistics are given on time spent sitting, common injuries like carpal tunnel, and costs of ergonomic injuries. Examples of proper and improper setup are outlined. Potential issues from improper ergonomics are described, like eye strain, neck tension, back pain, and long-term conditions. Signs and symptoms of potential problems are also detailed. Stretches are recommended to take breaks and reduce tension.
Ergonomics is the science of fitting the job and workplace to workers' needs. Sitting improperly for long periods at a desk can put strain on the body and cause issues over time such as back pain. The document provides tips on properly adjusting a office workstation including chair height, back support, monitor distance and position, lighting, and avoiding slouching or awkward postures that could put pressure on joints. A chiropractor can help identify and address ergonomic issues through spinal adjustments, nutritional advice, and recommendations for posture, exercises and relaxation.
This document discusses the importance of maintaining good posture and provides tips for improving posture. It defines good posture as having two natural curves in the back and lists five benefits: facilitating breathing, increasing concentration, improving appearance, boosting self-confidence, and avoiding health issues. Ten tips are then given for improving posture, such as using reminders, eliminating bad habits, getting an ergonomic chair, and doing back-strengthening exercises. A professional assessment is recommended for severe posture problems.
This document provides tips for improving teenage posture. It defines good posture as maintaining the natural curves of the back and identifies 5 benefits: improved breathing, concentration, appearance, confidence, and avoidance of health issues. It then lists 10 tips for improving posture, such as using reminders, eliminating bad habits, choosing a good chair, and strengthening exercises. The overall message is that maintaining good posture provides physical and mental benefits.
This presentation covers the University of Alaska Fairbanks ergonomics program. The objectives are to familiarize attendees with ergonomic principles, risks like repetition and awkward postures, and how to properly arrange workstations and equipment to reduce strain. The goals of the UAF ergonomics program are training, workstation evaluations, and implementing corrective actions. Employees are instructed to make adjustments to their own workstations where possible and to request evaluations for equipment purchases or other fixes.
This document provides information on ergonomics and making computer workstations fit employees properly. It discusses what ergonomics is, why an ergonomically correct workstation is important for preventing injury, common injuries from incorrect workstations like carpal tunnel and tendonitis, how to design a workstation correctly with proper posture, lighting, and equipment positioning, lifting techniques, and exercises to prevent injury. Accessories to correct workstations can be found at office supply stores.
Bad posture increases pressure on your spine and can compress your internal organs.
This can lead to issues including:
Tension
Soreness
Headaches
Back pain
Fatigue
Bad posture can also diminish our breathing capacity by as much as 30%.
Taking Care of Children As They Learn From Home | Godrej InterioShreeGodrej
A good sitting posture, ergonomic study environment at home, and optimum physical activity can play a huge role in keeping MSDs at bay for these growing children. To learn more, download our full paper by Godrej Interio.
Taking Care of Children As They Learn From Home | Godrej Interio ShreeGodrej
A good sitting posture, ergonomic study environment at home, and optimum physical activity can play a huge role in keeping MSDs at bay for these growing children. To learn more, download our full paper by Godrej Interio.
Taking Care of Children As They Learn From Home | Godrej InetrioShreeGodrej
A good sitting posture, ergonomic study environment at home, and optimum physical activity can play a huge role in keeping MSDs at bay for these growing children. To learn more, download our full paper.
This document discusses the health hazards of excessive computer use. It identifies six main health issues: 1) musculoskeletal problems like back pain from poor posture, 2) repetitive stress injuries from repetitive motions, 3) vision problems like dry eyes from long screen time, 4) headaches from muscle tension, 5) obesity from a sedentary lifestyle, and 6) stress disorders from work pressure and prolonged stress. To avoid these issues, it recommends taking breaks, stretching, maintaining proper posture, and limiting computer use especially for children.
How to set up your computer to reduce painRobyn Papworth
This document discusses office workstation ergonomics and how to properly set up a workstation to avoid injury. It recommends fitting the workstation to your body to reduce awkward positions and encourage correct posture. Specific tips include having your chair at the right height so your thighs are parallel to the floor, keeping your back supported, positioning your monitor at eye level, keeping your elbows tucked in, and taking regular breaks to relax muscles. Following ergonomic guidelines can help reduce strain and risks of pain from prolonged sitting.
The document provides guidance on proper office ergonomics to prevent injuries from prolonged computer use. It recommends adjusting the workstation to maintain a neutral posture by positioning the monitor at eye level, keeping the forearms parallel to the floor, and using a chair that allows feet to rest flat and supports the lower back curve. Common injuries from poor ergonomics like tendonitis and back strain are detailed. Tips on taking breaks, alternating positions, and adjusting lighting and equipment height are provided to promote comfort and productivity.
This document outlines a personal ergonomic plan for a sonographer that includes stretches and exercises to be done before, during, and after work. The plan consists of 5 types of exercises targeting the wrists, neck, shoulders, back, and core. Limitations to implementing the plan include insufficient break time, lack of exercise equipment or space, and ergonomic issues. Additional ways to prevent injuries include being aware of posture, alternating scanning arms, taking breaks, and getting massages or physiotherapy. Other safety concerns for sonographers are eye strain, workplace stress, infections, radiation exposure, fatigue, and burnout.
¿QUÉ ES UN ACTUADOR ELÉCTRICO?
Es un elemento capaz de empujar o tirar de objetos desde 200 a 12000N. Ofrece un accionamiento seguro, silencioso y limpio, un control preciso del movimiento, y puede elevar, ajustar, bascular, empujar ó tirar de objetos pesados ó de difícil acceso, sólo presionando un botón.
Do you get frustrated by rigid routines or strict structure? In this presentation, you learn how to establish an elastic habits framework that flexes to your unique needs.
This document discusses different people's priorities when looking at food labels and provides information about the key sections of food labels. It finds that friends and nutritionists most commonly look for ingredients, fat, sugar, salt or calories. It then explains the serving size, calories, nutrients and percent daily value sections of labels. Finally, it comments on ingredients, fat, sugar and calories; recommends filling plates with vegetables, protein and fat; and advises this holistic approach avoids label confusion.
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Similar to Combat Text Neck and Poor Posture with these Stretching Exercises
Back & neck care center of north county back andneck.org - preventing and d...leonorestevenson55
Neck pain is commonly caused by muscle strain or tension from poor posture while reading, watching TV, or working at a computer. Poor ergonomics in the workplace can force workers to look up or down all day. Exercises that stretch and strengthen neck muscles can help alleviate existing strain and prevent future issues. Simple changes like adjusting computer monitors, using proper pillows and eyeglasses, and taking breaks can help reduce neck pain.
Back & neck care center of north county back andneck.org - preventing and d...leonorestevenson55
Neck pain is commonly caused by muscle strain or tension from poor posture while reading, watching TV, or working at a computer. Poor ergonomics in the workplace can force workers to look up or down all day. Exercises that stretch and strengthen neck muscles can help alleviate existing strain and prevent future issues. Simple changes like taking breaks, using proper posture and ergonomics, and sleeping positions can help prevent common neck pain.
BodyWorks610 was formed in 2011 by two individuals with over 35 years of combined experience working at computers and experiencing back and neck pain from improper posture. They conducted surveys that found most computer users have poor posture and do not take breaks, which can cause injuries like herniated discs. Their business provides ergonomic assessments and solutions to help employees avoid injury through proper posture and stress relief when sitting for long periods.
The document provides information on ergonomics and proper workplace setup to prevent injuries. It defines ergonomics as the scientific study of people at work and explains its goal of reducing stress and injuries related to work tasks. Statistics are given on workplace injuries and costs from poor ergonomics. Guidelines are offered for correct workstation arrangement, including monitor placement and chair adjustments. Potential consequences of incorrect ergonomics are outlined, such as eye strain, neck tension, and long-term musculoskeletal disorders like carpal tunnel syndrome. Signs and symptoms of ergonomic issues are also described.
The document provides information on ergonomics and proper workplace setup to prevent injuries. It defines ergonomics as the scientific study of people at work and explains its goal of reducing stress and injuries related to work tasks. Statistics are given on time spent sitting, common injuries like carpal tunnel, and costs of ergonomic injuries. Examples of proper and improper setup are outlined. Potential issues from improper ergonomics are described, like eye strain, neck tension, back pain, and long-term conditions. Signs and symptoms of potential problems are also detailed. Stretches are recommended to take breaks and reduce tension.
Ergonomics is the science of fitting the job and workplace to workers' needs. Sitting improperly for long periods at a desk can put strain on the body and cause issues over time such as back pain. The document provides tips on properly adjusting a office workstation including chair height, back support, monitor distance and position, lighting, and avoiding slouching or awkward postures that could put pressure on joints. A chiropractor can help identify and address ergonomic issues through spinal adjustments, nutritional advice, and recommendations for posture, exercises and relaxation.
This document discusses the importance of maintaining good posture and provides tips for improving posture. It defines good posture as having two natural curves in the back and lists five benefits: facilitating breathing, increasing concentration, improving appearance, boosting self-confidence, and avoiding health issues. Ten tips are then given for improving posture, such as using reminders, eliminating bad habits, getting an ergonomic chair, and doing back-strengthening exercises. A professional assessment is recommended for severe posture problems.
This document provides tips for improving teenage posture. It defines good posture as maintaining the natural curves of the back and identifies 5 benefits: improved breathing, concentration, appearance, confidence, and avoidance of health issues. It then lists 10 tips for improving posture, such as using reminders, eliminating bad habits, choosing a good chair, and strengthening exercises. The overall message is that maintaining good posture provides physical and mental benefits.
This presentation covers the University of Alaska Fairbanks ergonomics program. The objectives are to familiarize attendees with ergonomic principles, risks like repetition and awkward postures, and how to properly arrange workstations and equipment to reduce strain. The goals of the UAF ergonomics program are training, workstation evaluations, and implementing corrective actions. Employees are instructed to make adjustments to their own workstations where possible and to request evaluations for equipment purchases or other fixes.
This document provides information on ergonomics and making computer workstations fit employees properly. It discusses what ergonomics is, why an ergonomically correct workstation is important for preventing injury, common injuries from incorrect workstations like carpal tunnel and tendonitis, how to design a workstation correctly with proper posture, lighting, and equipment positioning, lifting techniques, and exercises to prevent injury. Accessories to correct workstations can be found at office supply stores.
Bad posture increases pressure on your spine and can compress your internal organs.
This can lead to issues including:
Tension
Soreness
Headaches
Back pain
Fatigue
Bad posture can also diminish our breathing capacity by as much as 30%.
Taking Care of Children As They Learn From Home | Godrej InterioShreeGodrej
A good sitting posture, ergonomic study environment at home, and optimum physical activity can play a huge role in keeping MSDs at bay for these growing children. To learn more, download our full paper by Godrej Interio.
Taking Care of Children As They Learn From Home | Godrej Interio ShreeGodrej
A good sitting posture, ergonomic study environment at home, and optimum physical activity can play a huge role in keeping MSDs at bay for these growing children. To learn more, download our full paper by Godrej Interio.
Taking Care of Children As They Learn From Home | Godrej InetrioShreeGodrej
A good sitting posture, ergonomic study environment at home, and optimum physical activity can play a huge role in keeping MSDs at bay for these growing children. To learn more, download our full paper.
This document discusses the health hazards of excessive computer use. It identifies six main health issues: 1) musculoskeletal problems like back pain from poor posture, 2) repetitive stress injuries from repetitive motions, 3) vision problems like dry eyes from long screen time, 4) headaches from muscle tension, 5) obesity from a sedentary lifestyle, and 6) stress disorders from work pressure and prolonged stress. To avoid these issues, it recommends taking breaks, stretching, maintaining proper posture, and limiting computer use especially for children.
How to set up your computer to reduce painRobyn Papworth
This document discusses office workstation ergonomics and how to properly set up a workstation to avoid injury. It recommends fitting the workstation to your body to reduce awkward positions and encourage correct posture. Specific tips include having your chair at the right height so your thighs are parallel to the floor, keeping your back supported, positioning your monitor at eye level, keeping your elbows tucked in, and taking regular breaks to relax muscles. Following ergonomic guidelines can help reduce strain and risks of pain from prolonged sitting.
The document provides guidance on proper office ergonomics to prevent injuries from prolonged computer use. It recommends adjusting the workstation to maintain a neutral posture by positioning the monitor at eye level, keeping the forearms parallel to the floor, and using a chair that allows feet to rest flat and supports the lower back curve. Common injuries from poor ergonomics like tendonitis and back strain are detailed. Tips on taking breaks, alternating positions, and adjusting lighting and equipment height are provided to promote comfort and productivity.
This document outlines a personal ergonomic plan for a sonographer that includes stretches and exercises to be done before, during, and after work. The plan consists of 5 types of exercises targeting the wrists, neck, shoulders, back, and core. Limitations to implementing the plan include insufficient break time, lack of exercise equipment or space, and ergonomic issues. Additional ways to prevent injuries include being aware of posture, alternating scanning arms, taking breaks, and getting massages or physiotherapy. Other safety concerns for sonographers are eye strain, workplace stress, infections, radiation exposure, fatigue, and burnout.
¿QUÉ ES UN ACTUADOR ELÉCTRICO?
Es un elemento capaz de empujar o tirar de objetos desde 200 a 12000N. Ofrece un accionamiento seguro, silencioso y limpio, un control preciso del movimiento, y puede elevar, ajustar, bascular, empujar ó tirar de objetos pesados ó de difícil acceso, sólo presionando un botón.
Similar to Combat Text Neck and Poor Posture with these Stretching Exercises (20)
Do you get frustrated by rigid routines or strict structure? In this presentation, you learn how to establish an elastic habits framework that flexes to your unique needs.
This document discusses different people's priorities when looking at food labels and provides information about the key sections of food labels. It finds that friends and nutritionists most commonly look for ingredients, fat, sugar, salt or calories. It then explains the serving size, calories, nutrients and percent daily value sections of labels. Finally, it comments on ingredients, fat, sugar and calories; recommends filling plates with vegetables, protein and fat; and advises this holistic approach avoids label confusion.
February is the month of heart health and love. Yet, if you don't know how to love yourself, how is anyone else going to love you? Practice these 5 ways to show yourself some love.
According to the American Heart Association (AHA), cardiovascular disease and stroke cause 1 in 3 womens’ deaths each year. The good news is- you can do something about this deadly disease, and it is easier than you think.
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Combat Text Neck and Poor Posture with these Stretching Exercises
1. 1/7
Jennifer
Combat Text Neck and Poor Posture with these
Stretching Exercises
weightlesschronicles.com/combat-text-neck-and-poor-posture-with-these-stretching-exercises
Do you feel incredible tension and tightness in your neck and shoulders? You could be
suffering from text neck! Try these stretching exercises to relieve the pressure.
People spend approximately five hours every day looking at their phones, and that doesn’t
include time spent sitting at home completing work or school during the pandemic.
According to a study from Alcon/Ipsos poll, a majority of Americans admit they have been
spending more time on their smart/mobile phones (59%), watching television (59%), or in
front of a computer screen (55%) since the pandemic began. Researchers say we’re averaging
about 13 hours a day of screentime, which adds up to 4,866 hours each year
Not surprisingly, younger adults (those under the age of 35), are especially more likely to
spend more time on screens versus those over 55. I have seen both my children spend a
significant amount of time on their screens, even after school is done.
Unfortunately, this screen time has a cost in terms of physical (not to mention mental)
health.
Effects of More Screen Time
Text neck is a modern age term coined by US chiropractor Dr. DL Fishman to describe
repeated stress injury and pain in the neck resulting from excessive watching or texting on
hand held devices over a sustained period of time. It is also known as Turtle Neck posture
or anterior head syndrome. This could lead to more tension headaches or even jaw pain.
Tilting the head forward to 15 degrees places about 27 pounds of force on the neck. This
increases to 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees.
Damage caused by untreated text neck can be similar to occupational overuse syndrome or
repetitive stress/strain injury.
Researchers at Harvard Medical Health predict that 7 out of 10 people will experience neck
aches at some point in their lives.
Our necks are not the only victims in screen time scenarios.
According to Dr. Erin Policelli, founder of Stretch Kinetics, prolonged sitting creates a
situation of myofascial tightness, joint malalignment, muscle weakness and overall instability
culminating in pain and dysfunction.
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Not to mention that you can be sitting “wrong” in your home office, where you do not have
the benefits of ergonomic chairs, and may be sitting on a couch, bed, or other type of seat.
Some sitting positions that may be putting extra strain on the back could include sitting
slumped to the side, crossing your legs or ankles, and sitting in one position for a long time.
Poor posture is super important, but many of us refuse to acknowledge potential long-term
effects of it. These long-term effects of poor posture include:
Exacerbated arthritis
Poor circulation (varicose veins)
Increased fatigue
Poor mood and focus
Restricted breath
Sexual dysfunction
And you thought wearing high heels to the office was bad on your back!
I have been working from home for several years now as a holistic coach and speaker, and the
pandemic has increased my screen time significantly as I coach folks over the phone and
deliver seminars via Zoom. Unfortunately, having my husband and children also in the home
at least 3-5 days each week means I have to shift where my “office” is based on family needs
(and WiFi connection).
My home office is technically in my bedroom, and since that is the quietest room, that is
where I typically coach clients. Yet, many of my other work-related activities, such as
blogging, social media marketing and responding to inquires, can happen anywhere from my
favorite reading chair to the basement rocking chair to my kitchen table.
Similarly, my poor husband will take his conference calls either from the downstairs desk
(when he needs the quiet from us) or upstairs from the kitchen table (when it’s not lunch).
My children tend to flow from their bedrooms to a dedicated “school space” table to laying on
the floor. While shifting from one place to another can be helpful from a text neck and poor
posture standpoint, it can also cause different sorts of aches and pains.
There are 2 ways to address text neck and poor posture when working and learning from
home. The first is to set up an ergonomic space, and the second is to incorporate stretching
exercises.
Set up an Ergonomic Space
These ergonomic home office tips are from Computer World. As there are entire
departments at large companies that focus on ergonomic principles, these are just the basics!
Work height
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Your space needs a desk or table that is at work height. The industry standard is 29 inches
from the floor to the top of the work surface. You will confirm the correct work height when
your forearms are parallel to the ground when sitting up tall and your wrist is not bent up or
down when you type or mouse.
Computer monitor height
Your monitor should line up so that if you look straight ahead when sitting straight, your eyes
are at a height of 25% to 30% below the top of the screen. To get the proper height, you’ll
likely need a riser for the monitor. Or, you can stack books underneath your monitor.
Good chair
Dining chairs and deck chairs are rarely at the right height, and they don’t always encourage
the needed upright posture (sad face). Ideally, your chair should have adjustable height, can
roll, and provides lumbar support for the lower back. Bonus if it also has adjustable seat pan
tilt, arm height, and lateral arm position.
Some good options I use at home are a cardio core ball or variations that range from
$20-$150 (I use a basic one for $40) or one I’m crushing on is a kneeling chair. In particular,
if you don’t want the cost of a full chair, you can opt for a disc or cushion to put on your non-
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rolling chair that requires you to use your core muscles.
Stretching Exercises to do in your Office
Aside from setting up a more ergonomic environment for your home office, you can also
focus on simple stretching exercises that counteract the tension imposed by text neck and
poor posture.
Neck Exercises
Exaggerated nod
Chin tuck
Here is a video from physical therapist Jared Brown describing proper form for 3 different
types of chin tucks.
Watch Video At: https://youtu.be/XqUuMF3b3aY
Shoulder exercises
The more weight you put on your neck, the more you tend to hunch or change the position of
your shoulders. Use these simple stretching exercises to release tightness.
Downward dog
Bow pose
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Chest opening
Corner stretch
Wall reach
Check out this graphic from Popsugar on other wall stretches to release tension in your
shoulders and back.
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Pin it!
Finally, even 10 minutes of yoga can go a long way in combating text neck and shoulder
tension- either at the end of your work day, or during an hourly break. Here is a quick 10
minute text neck routine from Yoga with Adriene.
Watch Video At: https://youtu.be/X3-gKPNyrTA
There are a number of ways you can address both text neck and poor posture from sitting
down all day. Take a moment to do one of the simple stretching routines or even yoga for text
neck, and you will experience fewer headaches, tightness in your neck and shoulders, and
improved blood circulation and mood.
Do you take stretch breaks or screen breaks throughout your day?
Why or why not?