Fit and fine: Why are young people complaining of nagging pains and aches today...
So you finish college and are lucky to land a job in a call center. In no time you are spending hours working on your computer, tied to your desk. Soon you start to notice stiffness and slight pain in one side of your neck, then your upper back/shoulder blade area starts to ache and finally you have tingling pain down your arm!
You say to yourself: ‘I am a young guy, how can I have these aches and pains?’ But, what you are experiencing is not unique or unusual. It’s called the Mouse Neck/ Shoulder and is also known as the Repetitive Strain Injury (RSI).
Repetitive Strain Injury or repetitive motion injury is mostly a work-related musculoskeletal disorder. It can affect muscles, tendons, joints and nerves. Generally, RSI is caused by improperly-designed workstations, incorrect posture and inadequate fitness.
Repetitive injury results in repeated tissue micro-trauma, which disrupts the normal repair process, leading to reduced blood supply, reduced activity of nerves, muscle fiber loss and even cell death. Some individuals with RSI have severe pain, others just lose strength and fine muscle control.
How a niggle becomes a literal pain in the neck!
Hours of sitting and working on badly-designed workstations, then spending leisure time peering at a mobile screen and finally sleeping on a misshapen pillow often results in a stiff neck and/or a mild headache. If ignored, this can get worse and disrupt everyday activities. Soon you will be popping painkillers to get through the day, but the pain will seem to only get worse over time.
Finding the cause
Look at your workstation. Is the computer screen at eye-level? Is your wrist bent backwards while using the mouse? Does your desk make you shrug your shoulders up? While typing, do your elbows hang free? If your answer is yes to these questions, then it’s time to make changes to your workstation.
(Ensure that your computer screen should be at eye level (Illustration : Sunil Kumar Mallik ))
Here’s a workstation checklist to keep RSI at bay:
1.The computer screen should be at eye-level.
2.Your wrist should be straight.
3.Your shoulders should not be shrugged up while sitting.
4.And finally, the chair should support the elbows.
The cure: stretch and strengthen
1.Stretch your neck by touching your chin to the chest and then look straight up at the ceiling. Turn your head left and then right. Do these stretches 10 times each.
2.Get up from your desk every half an hour, walk a few steps.
3.Strengthen your neck by pushing it backwards towards your chin with your fingers in such a way as to form a double chin. Hold this position for 10 seconds. Do this three to four times in a day.
Author bio: Kamal Singh CSCS is a Certified Strength and Conditioning Specialist with a coaching experience of 15 years. He specialises in post rehabilitation training and has worked with some of the biggest names in the corporate and sports world. Kamal was picked by Men’s Health magazine as one of India’s Top personal trainers.
courtesy : hindustantimes.com
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Krunal's rare IPL fifty helps RCB beat DC and extend unbeaten away run
RCB jump to top of IPL 2025 points table
New Delhi, Apr 27 (PTI): Krunal Pandya recorded his first fifty in IPL since 2016, helping Royal Challengers Bengaluru pull off a six-wicket win over Delhi Capitals on a challenging Feroz Shah Kotla track here on Sunday.
Krunal (73 not out of 47 balls), who has part of every IPL season since his debut in 2016, paced his innings perfectly while batting alongside chase master Virat Kohli (51 off 47).
The duo shared a 119-run stand off 84 balls as RCB chased down 163 in 18.3 overs to extend their unbeaten run away from home.
RCB bowlers put a squeeze on Delhi Capitals in the middle overs through Josh Hazlewood and the spinners to limit the home team to 162 for six.
For RCB, it was their seventh win in 10 games while DC suffered only their third loss in nine matches. Both teams are on course to make the play-offs.
At 26 for three, RCB felt the heat before Krunal and Kohli bailed them out.
In his maiden season for RCB, Krunal has made valuable contributions with both bat and ball.
On Sunday night, Kohli played the perfect anchor as Krunal came up with timely hits on a difficult surface to deliver a fine win for his team. His straight hit through the line off Mukesh Kumar and an aerial drive over cover off the wily Kuldeep Yadav stood out among his four sixes.
Kohli's consistency has been remarkable this season and the knock against DC was his sixth 50-plus score in 10 innings. The highlight of his solid effort was the straight drive off Mitchell Starc.
The night, however, belonged to Krunal who collected only his second 50-plus score in 116 IPL innings.
Earlier, K L Rahul (41 off 39 balls) was the top-scorer for DC but it was Tristian Stubbs (34 off 18 balls) who helped the hosts post a fighting total.
RCB put the opposition in to bat, expecting better batting conditions during the run chase.
Faf du Plessis (22 off 26 balls) returned from injury to join Abhishek Porel (28 off 11) at the top of the order but it was the latter who ensured DC reached 52 for two in the powerplay.
The southpaw, who has been in fine form this season, came up with a couple of sizzling sixes in his entertaining cameo. Both came off Bhuvneshwar Kumar -- one was a left-handed hit over mid-wicket and the second was a pick-up shot over fine leg.
As veteran du Plessis struggled to get going at the other end, Porel found the ropes with relative ease.
Lead RCB pacer Hazlewood, who has been relentless with his hard lengths, took three balls to get the breakthrough as he cramped Porel to have him caught behind down the leg side.
Karun Nair, who began with a short arm pull off Hazlewood for a boundary, played an ordinary shot off Yash Dayal in the following over and his mishit was pouched at mid-wicket.
The spinners got into operation after the powerplay and overs 7-10 was the phase when RCB were able to stem the flow of runs, conceding just 20 runs off the four overs from Suyash Sharma and Krunal Pandya, who got rid of du Plessis in that period.
It was only towards the end of the innings that DC managed to get some momentum, all thanks to the blitzkrieg from Stubbs.
The 18th and 19th over from Hazlewood and Dayal yielded 17 and 19 runs, enabling DC to cross the 160-run mark.
Brief Scores:
Delhi Capitals: 162 for 8 in 20 overs (KL Rahul 41; Bhuveshwar Kumar 3/33).
Royal Challengers Bengaluru: 165 for 4 in 18.3 overs (Krunal Pandya 73, Virat Kohli 51; Axar Patel 2/19).
