In a healthy stylist colorful soul
If you already have some experience in nail stylization
you know that our work can be very exhausting,
also physically.
Those who are just starting their adventure with nail art
I deprive him of his childhood dreams and illusions
It's a hard job, and often happens
that very much affects our health.
I have over a dozen years of experience in this industry
and unfortunately I know perfectly what stylists often complain about
You can spend up to 12 hours a day in a harmful situation
and then spend half the salary on the physiotherapist.
It's only a bit of a missed goal
That's why I invited a specialist to today's episode
which will help you to take care of the right attitude.
Welcome.
My guest is Michał Dobosz
personal trainer and nutritional adviser.
Hi, today I will try in the most accessible way
introduce you to basic threats
for your silhouettes, which are a consequence of the work you do.
It is not without reason that the sedentary mode of work is one of the more burdensome.
A long-term battle with your own body,
duplicated movement errors, taking the wrong position
and the fact that there is not really a correct, body-free position
in which we should sit
they can be the cause of many nagging symptoms.
Hmm, what are the symptoms?
What's most common to us?
The list is quite long: migraine headaches,
back pain in the cervical, thoracic and lumbar segments
knee pain and, above all, general stiffness and reduction of movement ranges.
Each of the above-mentioned symptoms can have many causes
We will deal with the four most important today.
Excellent. Let's look at the body posture of an exemplary nail stylist.
I am not a specialist in this field, but my back hurts from just looking at her posture
Indeed, one of the basic problems is dead buttocks syndrome
also called buttock amnesia.
It is a complex of ailments very characteristic for our times
and above all for the sitting working mode.
Many hours of sitting causes first of all the impairment of muscle tone
in the back of the body, focusing mainly on the buttocks.
They are subjected to a long-lasting stretching stimulus
what results them, you can say with dying
Unfortunately, our bodies are not simple biomechanical mechanisms
which means
If there is muscle tension somewhere, it will grow
it will also fall somewhere.
It is obvious.
Muscles that increase their tension
it's mainly: hip flexor muscles
and conductors.
Hmmm ... it does not sound good.
Can we somehow check if this problem concerns us?
Yes, you can do a very simple test.
Stand sideways to the mirror
and try to do the squat.
If you notice when going down your knees
they come forward, in front of the finger line and run to the center
plus you are not able to maintain the correct position of the spine
means your buttocks are dead.
Preventive measures in this case, unfortunately, do not give full effect
we can improve this condition to some extent
thanks to the change of an ordinary seat to the so-called saddle
In addition, appropriate exercises are important
thanks to which you are able to reduce the likelihood of a problem appearing.
Let's be aware, however, that not everyone can afford
for expensive and time-consuming visits to the gym.
Is there anything we can do at home,
and preferably at work?
Of course.
These exercises can be done both at home and during work breaks
Check this out.
We set ourselves in kneeling
one leg extended strongly forward
the other is based on the knee
with whole body weight
we are going far ahead
so that the knee of the forward leg goes as far as possible
you should already feel the stretch
within the left hip.
We put our left hand behind the leg, rotate the torso to the side
we hold a few seconds.
We're back to the starting position.
By analogy, we do this exercise in the same way
when it comes to the other side
We are moving hard forward,
we rotate the shoulder ring towards the leg
hold it
we are going back to the starting position.
The next exercise is an exercise that improves
the tension on gluteal muscles.
We lie on our backs
keep your legs bent in your lap,
feet are in contact with the ground,
hands along the torso.
Toes gently pointing outwards
The whole movement is very simple,
it's about pushing your hips up
using only the gluteal muscles.
Firmly taut buttocks, hold in this position for a moment
we're slowly letting go down.
We repeat the movement from 10 to 15 times.
In two or three series.
Remember that an important issue of this exercise
is to use only gluteal muscles
Do not focus on the movement itself
focus on attaching your buttocks.
Thanks to this you will get exactly the same movement that you can see now.
We were the first to discuss the buttock
I know, however, that our barges are another painful area
Can we remedy something here?
Of course, the problem of shoulder protraction may be problematic
it is mainly caused by sitting work
during which we are forced to perform activities on our outstretched hands
If the situation persists for a long time
some muscle groups are relaxed
and consequently the same as with the buttocks
the antagonistic muscles tense
Usually - this word is worth emphasizing -
we relax the muscles responsible for the correct position of the shoulder blade
that is, the muscles of the middle of the back
and increased voltage can be observed
within the chest, shoulders and lower back.
I know the attitude that generates this problem perfectly.
Let's take a look at our model.
When the stylist wants to be too nice and does not want to ask a client
she reached out to her
It ends with the fact that the manicurist almost lies on the counter
and extends his hands almost all over the desk
just to keep the client's hands.
Such a situation should absolutely not take place
we must show assertiveness, because this attitude is extremely burdensome for us
What are the symptoms of shoulder protraction?
The most common symptoms are
tingling and numbness in the upper limbs
pain in the thoracic spine and neck
respiratory problems
and difficulty in swallowing food.
Headaches may also occur.
Can we somehow prevent this?
Preventive actions are able to reduce the likelihood of a problem.
let's look first and foremost to work as much as possible on shortened hands
Keep your elbows quite close to your torso
and above all, remember about the right choice of the worktop height of the work surface.
So what should be our high table for work?
The height of the countertop is a very individual matter
it has an impact on the stylist's rise,
and the height of the seat.
Remember that during the procedure we should feel comfortable.
They can help you with the following exercises.
We are standing in a lying position, on the back
hands are set this way
Remember that both your elbows and hands have the smallest distance to the mat.
Putting our hands up, we are looking for a position in which we feel a strong stretch in the chest area
If you find such a place, you hold for a few seconds
We slowly return to the starting position.
You can repeat this movement until you find a place where you can
stretching is the strongest.
We set ourselves in a lying position, on the stomach.
Ankles, knees together.
Both hands behind the ears.
We bend our elbows up high, fixing the blades.
Remember to not raise your neck too high.
You hold the moment in this position.
We slowly return to the starting position.
Barges are one thing, but going higher
I often feel that there is something wrong with the neck.
Another problem resulting from the sedentary work mode 170 00:09:06,140 --> 00:09:08,140 maybe neck protraction.
Long hours in a sitting position and with the client at the so-called precise work
very often they force us to head forward.
That's right, we usually do it to see better and make our work more precise.
Here, however, the problem of the loose hand of our client is bowing
Remember that the rigid hand with which we have to fasten for two hours
it is not only uncomfortable.
It is primarily harmful to us.
Let's see the attitude of our stylist.
Holding your head in this way is a torment for our neck.
Exactly.
Ejecting your head just 2.5 cm
we increase the load on the spine by 4.5 kg.
And these additional 4.5 kg constitute practically twice as much load on the cervical spine
as compared to the normal position.
Hmmm and I assume that the effects of neck protraction will probably be very painful for us too.
Unfortunately yes.
The most common symptoms in this case are
above all headaches,
stiff neck and reduced mobility of the cervical spine
respiratory problems associated with reduced oxygen absorption
and, unfortunately, neurological symptoms such as dizziness and perceptual disorders.
But prevention, I'm sure we can do something about it.
Prevention is very simple
do not lead to a situation in which you stretch the neck forward for a long time.
As in the previous issue, a properly selected height of the worktop will help
and exercises stretching the neck, which we will show you.
We will present you with simple exercises aimed at stretching the neck
and improving its mobility
You can do them both in a standing position and in a sitting position.
We take the starting position, we put both hands behind our heads
We relax the muscles of the neck, strongly attract the beard towards the sternum.
You continue to move until you feel strong stretching at the back of your neck.
Hold your position.
Let's go back to the starting position.
You load the right hand from the left side of the head
you tighten the right ear firmly towards the right shoulder.
Slowly, let's go back to the starting position.
On the other hand, exactly the same.
Hold it for a moment.
We slowly return to the starting position.
Then, put your right hand on the left side at the level of your jaw
the left hand from the right side of the back of the head and turn it hard to the point where we feel the stretch.
We slowly return to the starting position.
Analogously, on the other hand, the same.
We're slowly letting go.
We discussed issues related to the back
but the stylist of nails works mainly with hands
And it is our hands that often refuse to obey.
Indeed, the most common problem in the hands and wrists
there is carpal tunnel syndrome.
This is a typical condition for precision work.
associated with the pressure of the median nerve extending through the wrist canal.
The reasons for this are simple.
During work, we take the wrong position of the hand which leads to the creation of pressure
It is worth mentioning that women unfortunately are in an increased risk group
and it affects them more often.
In addition, the risk of developing a carpal tunnel may increase
and what in your work is the norm to use vibrating tools.
Hmm, from what I know the symptoms are quite obvious.
Stylists complain of numbness of thumb, index and ring finger as well as general weakness of the grip.
And now my standard question is: how can we prevent this?
A soft pad, which will correct your hand position and reduce pressure, may help
Exercises will also be necessary, which if disappeared, may initially cause discomfort
and even, unfortunately, pain.
We reach out to the side
We turn it face down.
The thumb is strongly directed back.
Fingers down
We pull the right ear to the right shoulder.
Hold a moment in this position.
We're slowly letting go.
We're back to the starting position.
This time we stretch our hand forward.
We press our fingers into a fist.
We hold for 2-3 seconds.
We're slowly letting go
Turn the palm over, with the other hand grab the thumb, stretch.
Remember that the elbow is straightforward all the time.
You're slowly letting go.
Return to the starting position.
We have introduced to you the most common problems related to your work mode
Thanks to the demonstrated exercises, you can prevent or mitigate their effects.
Remember, however, that if the situation does not improve, go to a good physiotherapist
And by the way, each of you should visit such a specialist regularly.
It would seem that these are truisms or insignificant details
However, when conducting trainings, I often see that stylists pay less attention to the comfort and safety of work
than to the number of hybrids in its assortment.
In the meantime, if we do not take care of our own health early enough
it may turn out that pain can completely exclude us from working in the nail stylization industry.
Michał, thank you very much.
Thank you too.
And I invite you to exercise.
Using vibrating tools
[hahaha] sorry
I know, but honestly you will not call it different.
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