The pandemic process that our country is in forced everyone to change their lifestyle. Everyone had to change their daily life routine and create a new routine. Among these obligations, the most important one was various restrictions. With the start of curfews, sports activities such as gyms, swimming pools, astroturf pitches were stopped. People had to live inactively due to the confinement of their homes. Everyone has to spend most of the day inactive at home.
This obligation caused various physical problems in the person's body. Sedentary life and eating habits caused by constantly staying at home can lead to weight gain. At the same time, it caused problems such as loss of strength in the muscles and wasting of the muscles, which in turn caused various pains and various complaints.
It is often emphasized that individuals should make appropriate exercise and eating programs to keep themselves fit in order to protect their health during this period. You can get professional support for this, or you can do something suitable for your own life. We have some recommendations that we want our patients to do while they are at home. If we examine these recommendations in parts; It is a disease that poses a serious problem. Neck straightening and herniated disc are seen in almost everyone. The biggest reasons for these are a sedentary lifestyle, staying in a fixed position for a long time, that is, looking at a fixed computer, a fixed television, a phone, a tablet or staying in a study position for a long time. Due to this reason, everyone cannot exercise because they are at home. Spending time with computers, mobile phones and tablets for a long time also remains in a fixed position. Therefore, it weakens the neck muscles and causes serious neck pain. Deterioration in posture leads to neck hernia and flattening in the future. Some precautions and exercises that can be done to prevent these. It will reduce our risk of getting these diseases, especially as a precaution, I should not stay in a fixed position for too long. It is important for our neck health to adjust our sitting style in accordance with the anatomy of our body. Our head should not be too forward or too low. If we are lying down and watching something, we should watch it with support from the back, that is, in a position as if we are sitting at 40 degrees. Moreover, if we spend half an hour on exercises to strengthen the neck muscles, we will protect the health of our neck. These exercises are everywhere. These are simple stretching, pushing and stabilizing exercises that we can easily access and do at home. It will be very effective for us if we can complete the exercises by doing them regularly and doing 10 repetitions of each exercise and waiting for 5 seconds while doing each exercise. In addition, a simple but effective exercise program can be created with the help of a towel or exercise tires available on the market.
Another issue is that our waist health is as important as our neck health, and most people in our society suffer from various problems such as herniated disc, slipped disc or canal narrowing. There are problems, the biggest reason for this is a sedentary life, gaining excess weight, losing flexibility, losing our muscle strength and standing in wrong positions. There are many reasons such as our lack of exercise and increased eating habits during the pandemic period. Because of the load on our waist, the load on our waist is increasing, our waist muscles are gradually weakening, as a result, waist pain or lower back pain. A hernia or any waist problem is inevitable, we can regain our health with protection and exercise methods in the waist as well as in the neck, not sitting in a fixed position for too long, not sitting slouching, sitting with support on our waist, picking up something from the floor by placing weight on our knees, and doing waist exercises and abdominal exercises for half an hour daily. It will protect our waist health
Another issue is knee problems, as the load on our knees will increase due to weight gain due to sedentary life, staying inactive for a long time and changing our eating habits, and as a result, the load on the knee joint becomes too much for us to bear. Various knee problems can occur, such as meniscus tears and ligament injuries. Likewise, we can protect our knees by paying attention to our eating habits and doing regular exercise. We can save ourselves from such problems by increasing the muscle strength of our knees without sitting on our knees or climbing too many stairs.
Let's not forget that it is not clear how long this epidemic will continue, we have to take our own precautions, take care of ourselves until this epidemic is over and cause the least damage to this process. At this point, we will try to get through this process with the least damage by giving the best support we can to our patients and those we meet. Let's take care to protect our health by exercising, not gaining weight, paying attention to positions such as sitting, standing and lying, and doing movements consciously.
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Let's not forget that health is everything. Hope to See You in Healthy Days …
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