Posture Savers
Because we sit at our computers all day, we tend to hunch forward, round our shoulders, and/or reach forward. This causes a shortening in our chest muscles and eventually may cause upper back and neck pain.
Know What Good Posture Looks Like
The first step to healthy posture is awareness. Simply try to be more mindful of your posture. Your back should be tall, but your shoulders should be relaxed. When sitting at your computer, your knees should be at a right angle and at roughly the same height as your hips. Your feet should be flat on the floor. And your arms should be relaxed a roughly
Grab Some Props
If you’re having trouble achieving the good posture described above, grab some props: Place a rolled-up towel (or lumbar pillow, if you have one) behind your lower back to support the natural curvature of your spine, or use books or boxes to adjust the height of your computer or where your feet hit the ground.
Use Reminders
It’s easy to relax into a slouching position; maintaining good posture takes some attention and engagement before it becomes routine.
You might set a timer to go off once an hour so you can ask yourself: How is my posture? Am I sitting up straight? Are my shoulders relaxed?
Or you can place a reminder on or near your workspace as a “posture signal,” whether it’s a small object or just sticky note that says “Posture!”
Try Posture-Saving Stretches
Chest Stretch
Stand in a doorway, your legs in a slight lunge position. Lift your arms so they are perpendicular with your body and your elbows are at a right angle. Place your palms on the outside of the door frame and gently move your body forward, opening up the chest and contracting your shoulders. Hold for 30 seconds and repeat several times each day.
Tips: Make sure that you keep your chin parallel to the ground––the tendency is to let your head drop. If you do not have a doorway or the doorways are too wide, the corner of a room will also work. You can also just do one arm at a time.
Cat/Cow
Start on all fours, placing your hands directly under your shoulders, and your knees directly under your hips. Inhale while moving your belly towards the floor, curving your spine downward (Cow Pose). Then exhale as you invert your pose, arching your back and rounding your spine toward the ceiling (Cat Pose).
Tips: Try to keep your shoulders away from your ears when moving through these poses.
Wall Angels
Stand with your back and hips against a wall. Lift your arms so your palms are facing outward and roughly at the same level as your face; press them against the wall as well. Keeping your wrists and elbows in contact with the wall, reach upward, keeping your hands outside your shoulders. Perform one set of 10 extensions and repeat several times each day.
Tips: This is a great one to keep our shoulders in working order. The key is to not let your ribs work away from the wall. You may not be able to lift your arms very high so don't force it. Work on improving your range of motion gradually over time.