Do you want better Posture?
written by Mary Kate
Does your neck and back hurt by the end of the day from sitting on the computer all day?
Here are some easy tips that can help improve your posture and help with any pain that you develop throughout the day from poor posture:
1- Good Ergonomic Set up! If you work from home or in an office setting where you sit most, it’s super important to have good ergonomic set up.
o Your computer screen should be at eye level or slightly below.
o Your feet should be flat on the ground with your hips and knees at a 90 degree angle.
o Your back should be straight with your elbows at 90 degrees when you are typing on the keyboard.
o If you are sitting on the computer all day, take breaks every 45 minutes to 1 hour to walk around and move your body.
2- During your breaks,incorporate stretching to help relieve any tight muscles from sitting at the computer.
o If you find yourself slouching, your chest muscles are probably tight. An easy stretch you can do is stand between a door frame and lean forward to stretch the front of your chest
or your pec muscles. This will help open your chest and relieve tension from slouching during the day.
3- Another great way to help improve your posture is upper back strengthening. The upper back muscles help keep yourself in good posture.
o Some exercises that you can perform are rows, reverse flys, back extension, and lat pull downs.
o With new exercises start slow and then gradually increase resistance and repetitions.
4- The most important information with posture is awareness!
o When you find yourself slouching, a couple of shoulder blade squeezes are a great start to get your body used to the position. Eventually you will find that you automatically will fix a slouched posture!