~~SITTING
? Stand up straight and throw your head back and lift your chin. Keep your entire spine upright against the chair back. If possible, use a hard chair with arm support. Use chair arms as support for your arms.
? Take care to walk upright while walking.
? While watching TV, prefer to sit supported on a sofa or chair. Do not sleep as if your head is falling to one side, use a neck pillow if necessary.
LOSING
? In the supine position, place your pillow under your head and neck. The pillow should support your head and neck. Do not keep your neck tense. Use neither low nor high pillows suitable for your neck. Use pillows that do not drop your neck or raise it excessively while lying on your side.
WHEN DRIVING
? Sit high while driving, your seat should be neither too low nor too far back so that you don’t have to strain or bend to look over the steering wheel. Take a break every hour, rest for 10 minutes, do neck movements.
WORKING
? If you work at a desk all day, get up and move around every hour, making sure to change positions at regular intervals. There is a computer on your desk and if you are using it, make sure it is not below you. Do not work by bending your neck forward or raising your head for long periods of time.
? Get on a chair when you need to lie overhead. Avoid lying down or looking up for a certain period of time. Do not keep your neck fixed in the same position all the time.
? Have your kitchen counter high. It is true that your household cleaning tools have long handles. Do not work while leaning for a long time.
WHEN CARRYING LOAD
? You can carry a load of 5-10 kilos. Take care to carry it in a balanced way. Use the market cart in the market.
FINISH RECOMMENDATIONS
Stand upright when sitting and walking. It’s almost like you have a book on your head and try not to think about it. Work with the computer screen at head height, rest for 5 minutes every 30 minutes.
? You may experience mild and short-term pain, stiffness, cramping, numbness, tingling sensation in your shoulder, neck, arms and back during exercise or post-operative days, do not worry. If the discomfort continues and increases in severity, do not continue the exercise, take a break. Lie down and rest. You can massage with gels and apply a hot water bag, this will relax you.
? Make sure to take a rest break between exercises.
? Do not do too little or too much exercise.
? Make sure to take your walks as recommended
