by admin | Posted in Poker On 14th July
edwin reitsma asked:
People often tilt in the wrong way. There’s a lot being tilted in a day. How much do
we tilt a day?
We tilt:
• Clothing
• Suitcase
• Chairs
• Pans
• Boxes
• Books
• And so on…
When you’re tilting there’s being created a lot of pressure on the cervical disc.
When you hold a 20 kilo weight in a bent position, there’s 220 kg pressuring the
cervical disc (see the picture below).
No wonder that at one point it’s got enough and lets you know that it doesn’t want to do it anymore. This results in cramped muscles and neck pain.
That’s why it’s important to tilt in the right way to avoid overburden on your neck. Go to www.back-pain-advisor.com for more information.
How do we tilt in the right way?
Tilt with the weightlifter method (see pictures at http://www.stress-free.org/Tilting-in-the-right-way.html)
• Put your feet next to the object you want to tilt;
• Keep your back straight (tighten belly and buttock muscles and look straight
forward) and go down by bending your knees.
• Take the object in your hands and tilt from the legs by stretching the legs
(don’t tilt with your back!). This because leg muscles are much stronger than
back muscles.
• Keep the object close to your body
When you’re tilting you need to mind the following:
• The 3 second rule. That means that you take the object in your hands and
count to three and then you tilt. Studies show that fast tilting puts about 1,5
times more load on your back than slow tilting
• Judge the weight of the object before tilting to avoid balance problems;
• If possible, divide the weight, for example over two buckets instead of one;
• Divide the weight in a few stages. For example by first tilting it on the chair
and then on the table;
• Use where needed objects that can help you tilting.
When tilting things from the floor you often take the wrong position, you bend over
too much. Even by grabbing a pen off the floor, there’s more than 150 kilos of load
pressuring your cervical disc.
Not really healthy!
How can we avoid this overburden? By taking a good position during grabbing things
off the floor. For this we have put these tips together:
Use the finder technique to take little things off the floor (like a pen). When you take
it swing the opposite leg as a contra weight backwards (mind the space behind you)
and keep your back straight. Get the object off the floor and swing the leg back.
Look at the picture at http://www.stress-free.org/Tilting-in-the-right-way.html
When getting larger and heavier things off the floor, use the Kneeling Shooting
Position technique.
• Walk towards the object
• Kneel on one knee on a side of the object
• Put the other foot on the floor with the knee bent 90 degrees
• Your back is stretched
• You get the object and go back to the standing position, keep your back
straight doing this;
Look at the picture at http://www.stress-free.org/Tilting-in-the-right-way.html
© Sieto Reitsma
The information on this website is not to be used treat or diagnose any particular disease or any particular patient. The ideas on this website are not intended as a substitue for consultation with a professional health care provider. The author shall not be liable or responsible for any loss or damage arising from any information or suggestion on this website.
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People often tilt in the wrong way. There’s a lot being tilted in a day. How much do
we tilt a day?
We tilt:
• Clothing
• Suitcase
• Chairs
• Pans
• Boxes
• Books
• And so on…
When you’re tilting there’s being created a lot of pressure on the cervical disc.
When you hold a 20 kilo weight in a bent position, there’s 220 kg pressuring the
cervical disc (see the picture below).
No wonder that at one point it’s got enough and lets you know that it doesn’t want to do it anymore. This results in cramped muscles and neck pain.
That’s why it’s important to tilt in the right way to avoid overburden on your neck. Go to www.back-pain-advisor.com for more information.
How do we tilt in the right way?
Tilt with the weightlifter method (see pictures at http://www.stress-free.org/Tilting-in-the-right-way.html)
• Put your feet next to the object you want to tilt;
• Keep your back straight (tighten belly and buttock muscles and look straight
forward) and go down by bending your knees.
• Take the object in your hands and tilt from the legs by stretching the legs
(don’t tilt with your back!). This because leg muscles are much stronger than
back muscles.
• Keep the object close to your body
When you’re tilting you need to mind the following:
• The 3 second rule. That means that you take the object in your hands and
count to three and then you tilt. Studies show that fast tilting puts about 1,5
times more load on your back than slow tilting
• Judge the weight of the object before tilting to avoid balance problems;
• If possible, divide the weight, for example over two buckets instead of one;
• Divide the weight in a few stages. For example by first tilting it on the chair
and then on the table;
• Use where needed objects that can help you tilting.
When tilting things from the floor you often take the wrong position, you bend over
too much. Even by grabbing a pen off the floor, there’s more than 150 kilos of load
pressuring your cervical disc.
Not really healthy!
How can we avoid this overburden? By taking a good position during grabbing things
off the floor. For this we have put these tips together:
Use the finder technique to take little things off the floor (like a pen). When you take
it swing the opposite leg as a contra weight backwards (mind the space behind you)
and keep your back straight. Get the object off the floor and swing the leg back.
Look at the picture at http://www.stress-free.org/Tilting-in-the-right-way.html
When getting larger and heavier things off the floor, use the Kneeling Shooting
Position technique.
• Walk towards the object
• Kneel on one knee on a side of the object
• Put the other foot on the floor with the knee bent 90 degrees
• Your back is stretched
• You get the object and go back to the standing position, keep your back
straight doing this;
Look at the picture at http://www.stress-free.org/Tilting-in-the-right-way.html
© Sieto Reitsma
The information on this website is not to be used treat or diagnose any particular disease or any particular patient. The ideas on this website are not intended as a substitue for consultation with a professional health care provider. The author shall not be liable or responsible for any loss or damage arising from any information or suggestion on this website.
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