Lose that pain in the neck

A desk job comes with its own hazards. Don't put your neck on the line

Poor posture is the scourge ofour times. We spend morehours slouched in front of acomputer screen than any previousgeneration. Not surprisingly,neck and shoulder problemshave become increasingly common.

A study conducted among 101employees of a multinational companyby the Industrial Design Centre at theIndian Institute of Technology, Mumbai,found that 23 per cent of the group sufferedfrom neck pain and 10 per centfrom shoulder pain.

Heena Garude, chief physiotherapistat Lilavati Hospital, says that poorposture is the root cause of all ourneck and shoulder ills. "Whenpeople are in a desk job, theirposition is no longer erect," she says."The muscles supporting the neck gettired. The neck and shoulder slowlyprotrude." This 'protruded neckposture' can lead to stiffness.

Since there is no quick fix solution,you have be mindful of howyou sit at all times. You canachieve this by replacing yourchair with a stability ball. "Itforces you to sit upright andfocus on your centre of gravityso that you don't fall,"says Madhuri Ruia, proprietorof Integym, afitness studio inMumbai. "Itmakes you totally awareof the position of your spine." Follow this nine-step routine designed by physiotherapist Heath Matthews. These exercises use the natural weight of your head to strengthen neck muscles, ease stiffness, and restore normal movement.

Supine neck flexion/extension: With your back resting on the ball, lift head up from neck, then lower.

Supine neck side flexion: Lying with your back flat on the ball, bend head left from neck,then right.

Supine neck rotation:Rotate head left from neck, thenrotate right.

Side flexion/extension:With your side resting on theball and one hand onthe ground tosupport you, bendhead left fromneck, thenright.

Side rotation: In thesame position, rotatehead left fromneck, thenrotateright.

Side flexion: With your side restingon the ball, bend head forward from theneck, then backward.

Prone side flexion:With yourstomachresting on theball, bend headleft from neck,then right.

Prone flexion/extension:With your stomach resting on the ball,and legs stretched outbehind, bend headback from neck,then forward.

Prone side rotation: Rotatehead left from neck, then right.

Precautions
Don't force the neck to move past the comfortable range. There should be space around you as the ball may roll.If you find it too difficult to use a stability ball at first, try using your bed or flat bench. Keep your eyes open while doing these exercises as yourvision will be an important partof maintaining your balance.
What size for me?
Hips and knees should bebent at 90° while sittingon a stability ball.If knee to groundheight is 45 cmthen add 3 cmSo the 55cm ballis suitable

Not just posturing
Your PC and keypad should bein the same vertical line.Your keyboard should belocated close to your body.The keyboard should be levelwith your arms when bent atright angles.The top of the monitor shouldbe level with your eyes.Take a walk after 30 minutesof computer use.Don't cradle the phonebetween your neck andshoulder.

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