7 Steps To Better Posture
1. Align Head
Often caused by sitting hunched over a computer for hours per day, forward head posture results from tightened muscles in the back of the neck.
Solution: Maintain good posture by sitting upright with good lumbar support from your chair, and keep your head aligned properly with practice and retraining of the muscles.
2. Stretch Your Shoulders
Hunched desk posture leads to tightened chest muscles, which internally rotate your shoulders forward out of natural alignment.
Solution: Stretch your shoulders regularly to relax tightened muscles. choose a desk chair that supports your weight evenly and provides support for your back.
3. Look Up!
Spending all day seated, especially if you have to frequently twist and move your neck to look at documents, talk on the phone, see your computer screen, etc., leads to strain and fatigue on your neck.
Solution: Keep your monitor centered in front of our body to avoid neck stain, use a chair that helps you keep proper hip and spine alignment, and take typing lessons (so you don’t have to look down!)
4. Don’t Slouch
Slouching over a computer all day tightens your chest muscles, which can lead to overcurvature of the spine and weak muscles in your upper back.
Solution: Massage and stretch affected muscles while retraining good posture habits. Keep your computer at eye level and use a chair that distributes weight properly.
5. Exercise & Stretch
Long hours sitting without breaks to walk and stretch lead to shorted hip flexor muscles, which pull the tilt of your hips forward.
Solution: Exercise and stretch your hips, glutes, and hamstrings. Ensure that thighs are parallel to the floor and your torso’s weight is supported by your chair.
6. Keep Wrists Flat
Wrist pain can come from a variety of causes, including poor posutre and poor design of the work area. Poor posture can negatively impact hand and wrist muscles.
Solution: Maintain a flat keyboard surface and keep your wrists avoce the keyboard when you type, like you’re playing the piano.
7. Sit Upright & Move Feet
Crossing your legs at your des can lead to poor circulation and misaligned posture. Crossed legs put pressure on the hips & spine, leading to poor posture.
Solution: Sit upright with your feet on a flat surface such as the floor or a stable footrest, and move feet frequently to increase bloodflow.
Remember! Take regular breaks from your desk to walk and move your body!