Hi All: I just wanted to warn some about using the Swiss ball for a computer chair or for exercises. I didn't properly inflate my ball and while doing an exercise, I rolled right off of it. I found out that if the ball isn't kept inflated to the max, it becomes too soft and could cause you to fall off. I was doing a balance exercise on it and sat down, sinking into the ball too far because it didn't have enough air and rolled right off, so just be careful with it!!!
Thought I would see what available now for monitors. If you have a LCD monitor they make monitor arms which should allow you to move the monitor up for standing & lower when sitting.
Mine are older & bigger for the heavier monitors we all used to use. They clamp to a counter/desk & easily move up, down & sideways.
Last edited by moderator2; 02-07-2008 at 04:08 PM.
Reason: posted commercial websites
I’ve been going to PT for 4 months for the above and here are some of my favs, if you want to try them.
While reading at the computer, place your thumb at the base of your throat and your index finger under your chin. Hold this for as long as comfortable. You can’t do it while typing but you can use this when reading. It forces your neck, shoulders and head into an upright position so you can’t drop your head. I try to do this at least 50 % of the time that I’m reading, at the computer, you’ll get used to it after you’ve done it for awhile.
While doing the above, with your thumb and index finger, move your neck backwards about 2 inches and return, keeping your chin level, (don’t tip your head). This strengthens your neck, and shoulders.
Wall pushups are good for your arms, traps, and chest. Stand facing the wall, arms at shoulder height, palms of hands flat on the wall, and move forward towards the wall, like a standing pushup. Your feet should be about 2 feet from the wall, but it will depend on the length of your arms.
Stand at an open doorway and put both palms on either side of the doorway at shoulder height, lean forward through the open door, without moving your legs, keeping body straight.
Stand against a wall with stomach, toes touching it, with arms in the “up against the wall pose” police use. Move each arm back away from the wall, one at a time so your arms are moving backwards about 6 inches from the wall.
If you have therabands, put a knot in the middle of 5 foot long piece, and close a door onto the knot so the bands don’t move, placing it above the door knob, so it’s about chest height. With the bands closed between the door jam (closed door), do chest rows, pinching shoulder blades together when your fists reach your chest, like you are rowing a boat, but with arms at chest level.
Using the therabands, placed into a closed door, grab each end of the band and pull your arms back towards your hips and move your “straight” arms behind you about 6 inches and return. Place the knotted band at stomach height in the door.
Do shoulder shrugs with the theraband wedged between the top/middle part of the door (close door onto knot). Stand with your back against the door arms straight down and holding bands, in both hands, proceed to do shoulder shrugs.
You can repeat these as many times as you want, but you should probably start out at 3 sets of 10 and increase if you want.
If you don’t understand some of these I’ll try to explain further, just let me know.
DesertBloom-Thank you fortaking the time to write down all the exercises. It took me a little while to respond because I wanted to do all of them first. Some of these were exercises that I knew and some not. So, I really appreciate it.
The using thumb at base of neck and forefinger at chin is actually an excellent reminder- I have used that quite a bit since you wrote it.
On the exercises using a band with a knot, I have purchased a resistance tube made by SPRI that has a tab like device on it. You put the tab like device in the door jamb and the two ends have handles on them that you can pull on that makes it easier for me. But, I have to add that the easiest tube had handles that had no rigidity they just bent in your hand so they did no good. The heavier tubing-green has rigid handles that work great. I think there is an option to order firm handles if you purchase on line. Have you ever used this sort of thing?
How do you keep these exercises in mind , that is how do you remember to do them? Do you have a list that you use on a daily basis, or do you keep pictures(copies) of them that you flip through?
I hope you are having a colorful day!!!!
Last edited by osteoblast; 02-11-2008 at 10:27 AM.
Hi Osteo~~Glad you liked the exercises. I didn't post all that I do, because some are pretty generic neck and shoulder exercises. I also didn't include the rest of the stretches since they are specifically for the cervical spine. If anyone is interested in them I can post those too. The stretches are really good for loosening up a stiff neck, and helping with the pain and range of motion.
I use the therabands with handles at PT, but what they give you for home use is the theraband that comes on a roll. They just cut off the length that you want and the color/resistance you'll be using. I have the red (easiest) green, and blue therabands without the handles. The kind that has the handle is much easier to use, but what I have works fine as well. I think the reason they give you these is so you don't have to spend any money for the home exercises.
I remember the exercises by grouping them by items used. There's 4 stretches, which is what you start with, then the 3 wall/open door exercises, the 3 with therabands, and 3 with free weights. I also do some others with machines which I can't do at home. They did give me a print out of all the exercises with a picture for each, but I misplaced that 3 mos ago and haven't looked for it yet. so much for my memory. I usually visualize things to remember them, except for things I misplace, and that's another story. I also do memory games almost every day and use mnemonics a lot. The APA (Amer Psychology Assoc) has some things you could try for memory, but I haven't been there lately. I use brain games on the computer, and I like word games or crosswords which all help a lot.
I forgot to mention that the flowers I have inside are amaryliss, paper whites, and hyacinth. The paper whites smell incredible and are a cross between a gardenia and jasmine scent together. That flower fills the room with scent.
Hope you are having a good day too
Last edited by DesertBloom; 02-11-2008 at 03:49 PM.
so much for my memory. I usually visualize things to remember them, except for things I misplace, and that's another story. I also do memory games almost every day and use mnemonics a lot. The APA (Amer Psychology Assoc) has some things you could try for memory, but I haven't been there lately. I use brain games on the computer, and I like word games or crosswords which all help a lot.
