7 Exercises To Improve Your Bad Desk Posture
7 Exercises To Improve Your Bad Desk Posture
Many of us spend hours a day sitting, often times at a desk while looking on our cell phones or tablets or even watching TV. Whether it be for school, work, or leisure activities, our bodies are feeling the effects of this. Some of these effects can include poor posture, back or neck pain, and tight or sore muscles to name a few. When we are sitting we need to try to remain in ideal posture, which is challenging, but here are a few things we can do everyday to help minimize the strain this is placing on our bodies.
1.Chin Tucks
- Sitting in good posture with back straight, practice bringing chin straight back, as if you give yourself a double chin. Try to bring your ears over your shoulders.
- Hold this position for a few seconds and then relax.
2.Shoulder Blade Squeeze
- Sitting in good posture with back straight, practice squeezing shoulder blades together
- Hold this position for a few seconds and then relax.
3.Neck Stretching (Upper Trapezius)
- Sitting in good posture with back straight, hold the seat with one hand and bend your head towards the opposite side for a gentle stretch of the side of the neck.
4.Lumbar Support
- Using a lumbar support cushion or rolled-up towel placed behind you at the curve of your back will help promote improved posture when sitting by placing spine into ideal alignment
5. Eye Level Monitors, Tablets, Books, TV
- When looking at a screen or book, in order to keep good posture, we should adjust our position so that we are eye-level with it instead of looking down/up constantly to reduce strain on neck vertebrae and neck/shoulder muscles
6.Feet Flat on Floor
- When sitting, try to keep legs uncrossed and feet flat on the floor to help promote symmetrical weight through the pelvis and hips
7.Stand up!
- Make sure to take breaks often if possible to change position, promote circulation and stretch out.
By practicing these strategies it can help to reduce muscle strain and tightness throughout neck, shoulders, and back which can help to reduce risks of injury. Always consult your physician or physical therapist before starting any new exercise program. If you would like more information about ergonomics and injuries related to posture, feel free to set up a free consultation at one of our Aquacare locations.
Written by Ashley Christenson DPT – Salisbury Clinic/Lymphedema Specialist
