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computersk\u00e6rmen.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSidder du og \u00f8mmer dig, netop som du l\u00e6ser dette, kan det m\u00e5ske skyldes, at du har d\u00e5rlige arbejdsstillinger, evt. fordi du ikke har et h\u00e6ve-s\u00e6nke-bord, eller fordi du simpelthen sidder stille for l\u00e6nge ad gangen. Kodeordet til at fjerne og undg\u00e5 smerter er bev\u00e6gelse. I dette indl\u00e6g f\u00e5r du vores absolut bedste bud p\u00e5 en top-6 \u00f8velser, du kan lave derhjemme.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSmerter og \u00f8mheder ved stillesiddende kontorarbejde\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFor at undg\u00e5 eller mindske smerter i kroppen, uanset hvor de m\u00e5tte sidde, b\u00f8r du generelt s\u00f8rge for at bev\u00e6ge kroppen i l\u00f8bet af dagen \u2013 s\u00e6rligt n\u00e5r du arbejder, da det er det, du bruger st\u00f8rstedelen af din dag, og dermed din uge p\u00e5. Derfor f\u00e5r du her 4 generelle ting, du altid b\u00f8r huske p\u00e5 ift. at mindske, men ogs\u00e5 forebygge smerter og \u00f8mheder i kroppen:\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1.\tDrop stolen som din automatiske go-to! \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHar du et h\u00e6ve-s\u00e6nke-bord, s\u00e5 brug dette aktivt i l\u00f8bet af hele arbejdsdagen. S\u00f8rg for at skifte dine arbejdsstillinger ofte, og brug forskellige anledninger til at rejse og bev\u00e6ge dig.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2.\tVari\u00e9r din arbejdsdag \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHovedreglen b\u00f8r altid v\u00e6re, at den n\u00e6ste stilling er den bedste stilling. Skift stilling mindst en gang i timen, og afbryd gerne din arbejdsdag med sm\u00e5 aktive pauser flere gange om dagen.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3.\tT\u00e6nk ud af boksen \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tVi ved alle, at et langt m\u00f8de kan tr\u00e6kke t\u00e6nder ud. Derfor kan det v\u00e6re en god id\u00e9 at lave et walk-and-talk-m\u00f8de, s\u00e5 du p\u00e5 den m\u00e5de sl\u00e5r to fluer med \u00e9t sm\u00e6k. G\u00f8r det til en ting at holde telefonm\u00f8der st\u00e5ende, eller brug en yoga-bold fra tid til anden.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4.\tSelv om du arbejder hjemme ...\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t… kan du sagtens aftale med kollegaerne at lave sm\u00e5 aktive pauser sammen online 1-2 gange om dagen. P\u00e5 den m\u00e5de hj\u00e6lper I hinanden med at huske at bev\u00e6ge jer, og du fastholder stadig det sociale p\u00e5 et nogenlunde plan.\u00a0\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSlip af med nakkesmerter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tD\u00f8jer du med \u00f8mheder eller endda smerter i nakken indimellem eller i l\u00e6ngere tid ad gangen, kan det betyde en stor forringelse af din livskvalitet. Har du f\u00f8rst b\u00f8vl med nakken, leder det ofte ogs\u00e5 til hovedpine, hvilket i den grad kan p\u00e5virke hum\u00f8ret. Derfor har vi lavet en top-3 med de bedste \u00f8velser til at forebygge og mindske nakkesmerter.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u00d8velse 1: Rotation af nakke\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStil dig med ret ryg og kig lige frem. Drej derefter hovedet til den ene side s\u00e5 langt du kan, og drej derefter hovedet til den anden side.\u00a0Se i videoen her, hvordan det skal g\u00f8res.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u00d8velse 2: Kig ned og bagover\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRet ryggen og kig f\u00f8rst ned mod brystet og derefter s\u00e5 langt bagover, du kan.Se i videoen her, hvordan det skal g\u00f8res.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u00d8velse 3: St\u00e5ende skulderrul\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSt\u00e5 med ret ryg. Plac\u00e9r h\u00e6nderne p\u00e5 hver sin skulder. Tegn herefter cirkler med albuerne, s\u00e5 skuldrene roteres helt rundt. Drej dem f\u00f8rst den ene vej rundt og derefter den anden vej rundt.\u00a0Se i videoen her, hvordan det skal g\u00f8res.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tL\u00e6s ogs\u00e5 \u201dOndt i nakken? S\u00e5dan behandler og forebygger du nakkesmerter ved kontorarbejde\u201d og bliv klogere p\u00e5, hvorfor du typisk f\u00e5r ondt i ryggen.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSlip af med ryg- og l\u00e6ndesmerter \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tH\u00f8rer du til blandt de 60-80 %, der p\u00e5 et tidspunkt i deres liv oplever \u00f8mheder eller smerter i l\u00e6nden eller ryggen, er det p\u00e5 tide at g\u00f8re noget ved det med det samme! De adskillelige timer, der dagligt bruges i en siddende position foran computeren, s\u00e6tter nemlig hurtigt sine pr\u00e6g p\u00e5 kroppen \u2013 og m\u00e5ske endda nogle grimme nogle af slagsen.Brug derfor gerne denne top-3 med de bedste \u00f8velser til at forebygge og mindske ryg- og l\u00e6ndesmerter.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u00d8velse1: Sideb\u00f8jninger\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStil dig med benene i skuldrebredde. Den ene h\u00e5nd st\u00f8tter samme side af hoften. F\u00f8r den anden h\u00e5nd op og ind over hovedet. Skub hoften ind mod dig selv, imens du l\u00e6ner overkroppen modsat. Udf\u00f8r bev\u00e6gelsen i rolige sm\u00e5 bev\u00e6gelser og gentag p\u00e5 modsatte side.\u00a0Se i videoen her, hvordan det skal g\u00f8res.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u00d8velse 2: Kattestilingen\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSpind som en mis! S\u00e6t dig ned p\u00e5 alle fire, p\u00e5 kn\u00e6 og h\u00e6nder, med hoftebreddes afstand mellem kn\u00e6ene og en skuldrebreddes afstand mellem h\u00e6nderne. Svaj langsomt i ryggen alt det, du kan, og skyd derefter ryggen op alt det, du kan. Gentag \u00f8velsen i et roligt tempo.Se i videoen her, hvordan det skal g\u00f8res.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\u00d8velse 3: Udstr\u00e6k af ryg siddende\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tS\u00e6t dig p\u00e5 en stol p\u00e5 det yderste af stolens s\u00e6de. Fald sammen i ryggen, imens du skyder armene s\u00e5 langt frem, du kan. Hold stillingen i 20 sekunder og gentag.Se i videoen her, hvordan det skal g\u00f8res.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tL\u00e6s ogs\u00e5 \u201dOndt i ryggen: S\u00e5dan undg\u00e5r du smerterne!\u201d\u00a0eller \u201dL\u00e6ndesmerter? S\u00e5dan fjerner du dem\u201d.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tL\u00e6s ogs\u00e5 disse indl\u00e6g\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDerfor skal du g\u00e5 hver dag: 7 gode grunde\t\t\t\t\t\t\t\t\t\t\t\tL\u00e6s mere\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5 go to-\u00f8velser til ondt i ryggen\t\t\t\t\t\t\t\t\t\t\t\tL\u00e6s mere\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tS\u00e5dan f\u00e5r du mere energi om vinteren\t\t\t\t\t\t\t\t\t\t\t\tL\u00e6s mere\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/officefit.dk\/blog\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Smerter i kroppen: Top-6 \u00f8velser, der afhj\u00e6lper dem","item":"https:\/\/officefit.dk\/blog\/smerter-i-kroppen-top-6-ovelser-der-afhjaelper-dem\/#breadcrumbitem"}]}]