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Are your hands stuck at a 45-degree angle to your laptop or computer keyboard all day? Have you felt discomfort during the last few days when you raise your arm, stretch it, or do any other movement of your arm? So, these are the signs that you too are suffering from computer elbow problems. The terms computer or tennis elbow are actually used for the painful condition of the elbow. This happens mostly to people who work at a computer desk all day.
The present time is called the digital age and more time is spent on the computer. Not only working professionals, but also young people who are studying spend 5-6 hours on a laptop or computer. While people go to the office, they spend at least 9 hours working on the computer alone. Therefore, the problem of computer elbow is increasing rapidly.
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Find out what the computer elbow problem is
Although this term is not new, many people are still not aware of this condition. You must have heard of tennis elbow. In this case, due to the repeated movement of the elbow and excessive pressure on the tendon, pain occurs in this area. Computer elbow, tennis elbow, or golf elbow are all types of tendonitis. These are classified into different forms of tendon inflammation. It can affect you whether you are doing some activity outside the racket or club or sitting in your office.
Computer elbow can occur as a result of working in one position for long periods of time, holding a computer mouse or typing on a keyboard. This causes fatigue in the muscles of your hands. This happens when you don’t have enough rest or support.
It is necessary to work with a computer in the office, and those who work only with the computer have more problems. Therefore, there are some small things that you can do to avoid the computer elbow by adopting it.
These 5 tips may help you prevent computer elbow
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1 Use a standing desk
Change your position from sitting to standing to relax your back and reset the position. If you are working at a standing desk, then remember that the height of the desk should be such that your monitor is in front of your eyes and your elbows are bent at a 90-degree angle.
2 Relax the elbow
Give yourself regular breaks between tasks. This will also improve your work capacity. Your body needs a break from moving. Additionally, taking regular breaks from work to relax and stretch will help you relax mentally. It can help focus and reduce stress.
3 Do not allow the elbows to stiffen
Stretching exercises can be helpful for computer elbow. Straighten the arm, palm facing the floor, slowly bend with the other hand, pull the arm to the body and hold for fifteen seconds. These gentle exercises will keep your elbows from getting stiff. You can do this at any time while working at the office or at home.
4 Use pads for hands
Your hands should be level with the keyboard. If they are not, then use gloves so that they do. It won’t hurt you and won’t put too much pressure on your wrist.
5 Building muscles
Increasing muscle strength can help prevent computer elbow. For this, you can do any exercises related to the arm or elbow. Squeeze the tennis ball into your fist, then use your hand to bend your wrist back and forth.
This will strengthen your hand muscles and help them handle stress better.
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