office gym

The need for long-term compliance with the working posture in the sitting position (while working at a computer, documents, customer) leads to an increase in the incidence of musculoskeletal system, accompanied by discomfort in his back and neck, which worsens the psycho-emotional state. This leads to a decrease in quality of work and productivity.



With the development of civilization have changed the requirements for the musculoskeletal system. If early humans were either vertically or horizontally (hunting, gathering, fighting, resting, lying down, or asleep), it is already in the 17 century, 10% of the population served sit-down job, but in 20 century, the number of such workers has increased to 90%. The invention of the bench, chair significantly changed the biomechanics of man, a new problem "posture while sitting (in the chair) - Posture chairs».



Modern man most of his time sitting on a chair at work, home, in transport, working, studying, resting, waiting, taking food. In recent years, the number of office workers naturally increases. In place is a growing absolute and relative number of diseases of the locomotor system. Thus, the incidence (number of new cases of disease per year), orthopedic diseases ranging from 8 to 13%. In 5% of such patients have a severe dysfunction of the SLM with partial or total disability (I and II disability group).



Not less than a third of all diseases of musculoskeletal system caused by spinal diseases, most often degenerative-dystrophic genesis - usually referred to as osteochondrosis of the spine.



The most frequent cause and aggravating factor for intervertebral degenerative disc disease is an inappropriate working posture - the main risk factor for office workers and the poor functional state of the musculoskeletal system (strength, muscle tone, joint mobility, motor stereotype), which slows down the processes of restoration of intervertebral discs.



Osteochondrosis of the spine is not the only pathology associated with prolonged irrational posture. By occupational diseases also include back pain, tense neck syndrome, tunnel syndrome, epicondylitis, scapulohumeral periarthritis, carpal syndrome, a disease Hoff's knee. In recent years, foreign experts in the field of ergonomics (occupational hygiene and occupational diseases) risk factors include occupational diseases is also a violation of posture. Prolonged sitting posture is not only a serious test for the locomotor system, it is also an unfavorable factor in the development of pathology of internal organs (hemorrhoids, prostatitis, gastritis, lung disease ...).



The degree of influence on the functional system in sitting posture determined by the angle with vertex in the epigastric region (bottom of the sternum) and 2-rays carried out to the plane of the face and to bend the knee. Distinguish normal and abnormal torso angle. Angle, close to the line at which the deformation of the body, called the angle of stoop. If this angle is acute, it is called the angle of compression. This deformation of the abdominal and thoracic cavities is maximum, cervical, thoracic and lumbar spine maximally overloaded.



Main area of prevention of occupational diseases - a rational observance of posture and other measures for health and safety, to exclude a long stay in a forced situation, as well as increase the functional state of the motor system by means of physical culture.

The main means of prevention (and treatment) prof.bolezney office workers in the productive gymnastics.



Sometimes new - is well forgotten old. Once back in Soviet times there was a mandatory industrial gymnastics. She was treated most often with irony, and all she remained in his memoirs somewhere among Communist Saturdays and collection of waste paper. ... Teacher Gordeev, pianist Rodionov: "Feet shoulder-width apart! Knees higher! Ve-ry well! Whoops! Two! Three!



Whoops! Two! Three! Turn to water procedures "- many remember this slogan radio. The need for production of gymnastics, especially among office workers, is not disputed even by employers. Too large loss of working time and productivity associated with occupational diseases.

The most common types of production gymnastics as an introductory gymnastics, physical training and pause fizkultminutka (7).



Physical training spend a long pause a few minutes after 2 -3 hours after the start of working hours and no later than 2 - 3 hours before its end in the form of organized classes with the use of audio or video.



Fizkultminutka carried out individually, not less than every 1,5 hours (the maximum permissible live load on the intervertebral discs, followed by pathological changes in the disc with monotonous work.



Introductory gymnastics (a kind of gymnastics for industrial production with heavy physical labor) in the office as such is not carried out and is replaced fizkultminutkoy under which the number of individual exercises to correct posture. The working day begins with monitoring working postures: chair height, the location of a computer monitor, keyboard.



Terms of office performance of gymnastics:



A. Classes occasion in indoor air temperature no higher than 25 ° C and humidity less than 70%.



B. gym shall, if conditions allow, directly from the job, preferably to the music. The room before the gym should be ventilated.



V. Excludes intensive exercise (to take a shower to introduce not soon!)



GM rule out a sharp movement and kick with a large amplitude (you are in office clothes).



D. Classes occasion in free clothes. Shoes should be comfortable with a heel and shoe.



This so-called office shoes: preferably leather with a well defined heel backdrop, low stable, few have been made in advance with his heel (heel height is determined by habit and range from 2 to 6-8 cm); free anterior division; stiff sole. If necessary office supply orthopedic shoe insoles. Inconvenient shoes suboccluding vessels, interferes with the normal blood supply, deforms the foot.



The purpose of physical culture pause - the removal of the stress on the supporting tissues and internal organs, and restore functionality.



The main tasks of the office of gymnastics:



- Correction of the usual position of the head and trunk segments;

- Relaxation of the overactive muscles and strengthening anti-gravity muscles - Development of movements in the joints of the spine and the extremities;

- Increase efficiency and reduce the emotional stress.



Selection of exercises for the office complex of gymnastics depends on age, sex, and the level of physical development and health of working.



Performing each exercise gymnastics office should be thoughtful and deliberate, with control of key postural muscles, relative position of body segments, the direction of gaze and respiration. Of great importance is the implementation of the aesthetics of the office gym. Each physical exercise, part of the office gym should be simple to implement technology, easily learns and reproducible.



The basis of gymnastic training office must be based on at least the minimum theoretical knowledge of the bearing, the optimal working posture, the physiology of motion.



Posture - orientation in space vertically located the body to perform simple and complex movements that are shaping the muscular and skeletal balance which protects the supporting structures of the body from trauma or progressive deformation, both at rest and during movement.



Segmental alignment - the stability of body segments for the gravitational line. The head, spine, shoulder girdle, pelvis, thigh, shin and foot are arranged one above the other so that the muscles and ligaments are in the maximum rest, at the expense of the closure of the joints. Thus, any deviation from the optimal position is a signal to restore the lost optimum.

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Motor skill - it worked out as a result of training movement, whose components are largely automated. Motor skill - the basis of formation of the motor stereotype. Motor skill is characterized by verbal, working formulas "that are said to himself, mentally, or in the form of commands. These commands involve the specific movement or exercise.

These movements are repeated many times and memorized. It formed a motor skill.



Dynamic stereotype - a stable individual complex course of reflex motor responses to be implemented in a certain sequence to ensure postural-tonic functions. As can be seen from this definition, the main purpose of DS is shaping posture, the distribution of the synergistic activity of the muscles of various functions in maintaining the posture and motor activity not related to the trade union movement, and is the basis for their implementation. This individual plastic, grace, posture, gesture features, allowing unmistakably familiar person to walk, not seeing his face.



Joint-muscular sense (proprioception, kinesthesia) is the set of human ability to orient in the position of their limbs by their relation to each other, to perceive their own movement and to assess the resistance of their own actions.