International research shows that people spend between 7 and 15 hours a day sitting, which has a markedly negative effect on our health, well-being, mood and capacity for work.
The human musculoskeletal system is not designed for prolonged static work. Neck and shoulder pain has been shown to depend directly on the amount of time spent sitting.
Fig. 1. Forward head posture
In an incorrect sitting position the head shifts forward (Fig. 1). Recent studies show that this poor head and neck position directly increases the activity of the masticatory muscles. In the neck it places load on the intervertebral discs, joints, muscles and ligaments. The suboccipital muscles are very important for the function of the central nervous system: they give us information about the position of the head and correct body alignment (proprioception). Forward head posture has been shown to increase more in a sitting position than in a standing one.
Good posture is very important for the health and beauty of the face, so it is essential to balance the tension of the muscles around the spine (in the lumbar, thoracic and cervical regions). The neck contains a great many blood vessels, which can become compressed when the muscles are tense or in spasm. Balanced, optimal neck muscle activity ensures free blood flow, and as a result the brain, facial muscles and skin are properly supplied with oxygen. The cervical spine is the link between the face and the body. If we want a beautiful, healthy face, we especially need to correct the tone of the neck muscles, which increases with age.
Benita Cantieni, author of “Faceforming with Tiger Feeling”, maintains that the first step towards a radiant, attractive face begins with the feet. Incorrect foot position directly affects posture. The whole body is one entity. Body posture directly shapes facial expression. If the posture is provocative, the face looks arrogant. The body language of a choleric person is also reflected in the face. The body language of a shy person is visible at once, from the feet to the back of the head. Individual parts of the body also interact with one another. For example, a change in pelvic position is directly linked to incorrect neck position. So if we do not correct our habits, tension can develop in the muscles of facial expression and the masticatory muscles. Everything we do to the body affects the face as well.
People with sedentary jobs experience much greater muscle tension than those who move actively. This is closely linked to the ageing process. Smoking, diet and changes in our inner state also accelerate ageing.
Under stress the muscles of our body and face tense up and corresponding facial expressions appear. If stressful situations recur often, the body becomes used to constant tension, and it turns into an everyday, habitual state. When this happens, it is no longer possible to control our facial expressions. As far as the face is concerned, it is worth stressing that the masticatory muscles carry the greatest tension, and it is their deformation that leads to changes in the facial contour.
Stress, poor posture and prolonged static work create a sullen, tired-looking face (Fig. 2).
Fig. 2. The effect of static work on the upper body
As a result of established poor posture, the shortened chest muscles pull the neck muscles downwards, and a double chin begins to form. As the neck muscles are pulled down, they in turn drag the facial muscles with them – this is how changes in the facial contour develop and we lose the youthful jaw angle.
We “judge” a person’s age by changes in facial proportions, and these are also caused by muscle spasms. The main signs that give away a person’s age are an altered facial contour (a fading youthful jaw angle) and the loss of the normal physiological curve of the neck.
As we age, our facial muscles shorten, so the contours of the face lose their appeal. The skin also stretches, making the loss of facial volume even more noticeable. Loss of facial volume shows first in the cheeks, cheekbones, the corners of the mouth and the area around the nose. An altered facial contour and hollow cheeks, together with wrinkles, give away a person’s age – and sometimes add even more years.
When working 8 hours a day, short breaks of 5–15 minutes after every hour of work, plus a lunch break, are essential. During these breaks and after work, it is advisable to do eye and physical exercises that reduce fatigue. Short 15-minute breaks during computer work have been shown to improve productivity and well-being. Short breaks devoted to physical activity are more effective than passive rest.