Mobilization of chiropractors for World Spine Day

Mobilisation des chiropracteurs pour la Journée mondiale de la colonne vertébrale

The true framework of the human body, the spine performs many functions, in particular a key function of protecting the spinal cord and the nerves that leave from it to reach different parts of the body.

Spinal discs provide mobility to the spine. At any age, it is therefore essential to take care of your spine to maintain good health.

In this context, there are simple habits to put in place to take care of your spine.

Throughout this week, the chiropractors of the AFC therefore offer vertebral assessments to the French and deliver personalized advice and exercises, to prevent and soothe tension and pain.

Nowadays, the prevention of MSDs (the famous musculoskeletal disorders) is deployed daily and good practices are to be adopted to limit the risks as much as possible.

On a daily basis, care should be taken to avoid repetitive movements in awkward positions. It is also important during leisure activities to maintain joint flexibility and good muscle function.

Some advice from the French chiropractic association to limit pain:

Physical activity alone cannot prevent the risk of MSDs, but according to several studies, it helps. Sporting activity contributes to improving hygiene and the quality of life at work and in daily life, which helps to counter the appearance of MSDs.

A physical activity that helps to know your movements, your breathing during exercise is an excellent way to strengthen your muscles and joints.

Adjust the position of your chair: so that you can use your keyboard with your wrists and forearms resting on the desk, parallel to the floor. Your elbows should be glued to each side of your body. Your arms should form a right angle at the elbow joint.

Put your feet on the floor: your feet should be flat on the floor. The height of your chair should
position your knees slightly below the level of your thighs. If that’s not possible, you need to use a footrest.

Place your screen at eye level: your screen should be in front of you. The top of your screen should be at eye level. In terms of distance, your arm’s length is a good benchmark.

Put your keyboard right in front of you: Your keyboard should be placed right in front of you when you’re using it. Leave 15 to 20 centimeters between the edge of your desk and the keyboard so that your wrists can rest regularly when you interrupt typing. If you are not comfortable, feel free to use a wrist rest.

Keep your mouse close: Position and use your mouse as close to you as possible.
Do not hesitate to use an ergonomic mouse pad for more comfort and to limit tension.

But above all, take breaks: stretch your legs, stretch… it is essential not to stay seated for too long so as not to generate pain in the lower back, shoulders or neck.

Shrug and drop the shoulders
• Stand with your feet hip-width apart, arms straight at your sides.
• Slightly bend the knees.
• Raise your shoulders as high as possible and hold this position for 5 seconds.
• Release.
• Repeat 6 times.

Make circles with the shoulders
• Stand with your feet hip-width apart, arms outstretched to your sides at shoulder height.
• Slightly bend the knees.
• Slowly rotate your shoulders forward then back.
• Repeat 6 times.

Round the back
• Get on all fours on the floor, arms outstretched at shoulder width and back flat.
• Arch your back toward the ceiling and let your head fall toward the floor.
• Hold the position for 25 seconds.
• Return to the initial position.
• Push your belly towards the floor while trying to raise your head and buttocks towards the ceiling.
• Hold the position for 25 seconds.
• Repeat 6 times.

Bring the knees up to the chest
• Lie on your back with your knees bent and your feet flat on the floor.
• Bring one knee towards your chest, keeping the other foot on the floor or extending the leg on the floor, depending on which position feels most comfortable for you.
• Hold the lower back glued to the ground for 15 to 30 seconds.
• Relax and lower the raised knee back to the starting position.
• Repeat with the other leg.
• Repeat two to four times on each side.

*By appointment, the week of Monday 10 to Saturday 15 October, chiropractors will be able to detect any musculoskeletal disorders, identify their causes, deliver personalized advice to prevent and soothe pain.


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