Are you sitting comfortably? Perhaps for now but it may not be the best for your spine.
We can all be guilty of adopting a poor posture, whether that’s sitting in your office chair, hunched over your laptop, doing a million and one thing whist cradling the phone between your neck and shoulder. Or how about the heavy bag you’re carrying around every day, with all your ‘essentials’ in there. Or even picking up your baby or young children.
How to achieve a good posture?
Becoming aware of your posture is the first step to addressing it and resolving any posture related pain you have.
If you know it’s posture at work that’s the problem; firstly have a work station assessment and find out whether there are any amendments to be made.
When sitting at your desk check you’re sitting correctly, sitting nice and tall, with good spinal alignment.
- Ensure that you’re not crossing your legs, leaning forward into the chair, tilting your head or sticking out your chin.
- Take regular breaks and move around, try not to sit at your computer for hours at end
- Your feet should be on the floor and if they’re not then you need a foot rest
- Eyes should be level with your screen
- Set reminders on your phone or computer to encourage you to sit correctly
If bags are the problem then change it to a back pack OR if you really can’t bear to use one, alternate the shoulder you use, buy a smaller bag and carry LESS
If it’s carrying your baby that’s the problem try holding the baby closer to you, bend your knees when lifting and avoid twisting and straining.
The stronger and more flexible you are the less likely you are to suffer with postural related pain.
Strenghening the muscles in between the shoulder blades will really help to keep a good posture.
Try keeping the upper shoulders relaxed and squeezing the shoulder blades together, hold 5seconds and relax 10×2
Wall push ups 10×2. The further you area away from the wall, the harder they are. Remember you working the muscles in between the shoulder blades.
Gentle stretches around the neck, taking your ear to the same shoulder, hold 30seconds and repeat on the other side
Looking over one shoulder and then taking your chin down, feel a stretch in the upper shoulders hold 30seconds both sides
Chin tucks sitting up nice and tall and tuck your chin, like your giving yourself a double chin. Make sure you’re doing this properly by asking your physiotherapist. aim to do the above exercises 2-3 times per day.
These exercises are just a guideline. Should you have any neck or shoulder pain, it’s advisable to have a full assessment to ensure that the exercises are right for you.