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We speak much about the people who sit in the home office and the ways and tips on how to keep your home fit and their movement can compensate for poverty.
But what of the people who continue to go to work, there more Stress than ever, or just too much on the legs? A reader asked us on Facebook how specifically this target group fit can hold, and we have asked an expert.
People who work in retail or in the care of, move in your everyday working life a lot, but also very one-sided, explains the physiotherapist Carsten Lemke from Hamburg: “So certain muscles are strengthened, but others shorten. As a result, the mobility may be limited in the long run, strong.”
Also, people with physically strenuous jobs should go in for sports
Therefore, it is important that the hard-working non-professional groups in the evening regular exercise, in order to avoid muscular imbalances, gives the skilled person.
“In the end, it is no different as in the case of Desk criminals: not Only do they have more complaints due to congestion. However, the muscles in the office, employees are weakened tend to be.
Nevertheless, in the case of both to muscular imbalances, tension, the, back problems, headaches, etc., can lead. Comparable to this is with a sailing mast to which the individual sails, ropes, etc. attached. These are clamped on one side, flap on the other side in the Wind.”
Nurses particularly affected
If you’re now wondering whether the pain in the lower back is quite typical for the profession, let me tell you that this may be the case especially for people in care.
“Here, the staff must lift all day, and this can be accomplished, often from the back-friendly, knee-bend, but sometimes you have to twist it, to care for the needy, for example, to lift from the bed or wheelchair,” explains Carsten Lemke.
Especially in times of understaffing due to lack of staff, illness and vacation, or how up to date is through a lack of child care due to the measures to be taken against the Corona-pandemic – could imagine that on the employees, more work will be required.
“The revenge, then, because the muscles and fascia of the bony structures and the intervertebral discs will be overloaded. In contrast, other muscle groups are toned, the abdominals, and Fail – or even attitudes.”
Typical complaints of various professional groups
Our physiotherapist says that in the case of sellers, or hairdressers, often the knee or the lower back would suffer, because they are available throughout the day. The unpacking of the goods could be regarded as a good change – especially for those who might be sitting all day long at the checkout.
“Because here, too, it is the same game: Certain muscles are weakened, others are too strong or too tight, so tense. The belly, Butt and upper back muscles is usually pronounced weak hip and leg flexors are too strong.”
People who worked a lot and hard with the arms to the front, claimed mainly chest and shoulder muscles and would often have a weakened back and shoulder muscles. This applies in particular for people in the retail trade, shipping, etc. Here is a classic muscle training with Weights could provide for a compensation.
Even in the case of postmen, which are throughout the day, in the tissue due to the physical Stress and often to set the physiotherapist who treated every day the most diverse occupational groups. Post employees, he recommends the training on the fascial role in the claimed structures loosen up and to relax actively.
Whether Standing, Sitting or Lift: Any one-sided load is harmful
“At this point, I would like to eliminate a myth for all Times: craftsmen often tell me that they work all day, are physically hard, and therefore, any Sport would need to make. That’s not true,” warns Carsten Lemke.
This would have to do so much to stabilize her broken back – only that they were, understandably, in the evening, more broken than other occupational groups. Therefore, it is important to find a sport that you can drag yourself away from the still – for example, a back course, Yoga, Pilates or functional Training.
Any kind of one-sided stress be harmful – and who has a super varied Job, with regard to the movement, should strengthen on a regular basis the major muscle groups.
The motto is: back musculature stretching, abdominal strengthen
For claimed back, the following applies: The overstimulated muscles in your upper and your lower back should several times per week are stretched, while the should be auftrainiert against the players – in this case, straight and oblique abdominal muscles – specifically.
Especially the plank and trunk rotations are on offer in addition to Crunch variations.
The best Exercises and sports for physical Jobs
Functional Training or Yoga or Bodyweight-Workouts usually cover all the muscle groups well, so that here, actually, everyone comes to his costs – assuming he stays in it for the fun. For which form of training one chooses, Without resistance, and Progression in Training, the muscles will not get stronger and the complaints, therefore, also not less.
As the best all round Exercises is called our professional downward dog as well as Cat-Cow in the all-fours position from the Yoga and the Superman, the following is executed:
“I don’t want to give the lump, what one should do, but can only put each to the heart: Try yourself sporty to see if you find what brings you the most fun. Whether this is Yoga or Exercises at home YouTube, bouldering, CrossFit, or weight lifting in the gym or maybe Dancing – you have to find out.
My tip: With a training partner it is often easier to remain permanently in the process. You should also set realistic and measurable goals – they motivate tremendously,” says the physiotherapist.
Often times the weak Hand for Routine tasks
But also in the professional life each of us can work to minimize the one-sided stress on something: Be it by using instead of the strong Hand and the weak Hand for routine tasks, regardless of whether or unpacking, Wear, touch or on the Computer mouse.
This may feel uncomfortable and time-consuming, but it is not only a physical change, but also our grey cells on their toes. So that would be a super brain workout.
Our Expert: Physiotherapist Carsten Lemke
Carsten Lemke, Physiotherapist
Carsten Lemke is a physiotherapist, fitness trainer and nutrition consultant and works in the practice & Therapy centre Physio Winterhude in Hamburg. With his passion for sports and with a good social competence, it supports people to eliminate pain, muscle tension and blockages, to rehabilitate after injury or just become fitter and more powerful.
Tina Monastery Meier
*The contribution of “heavy physical work: tips to prevent back pain for craftsmen, nurses & co.” published by FitForFun. Contact with the executives here.