Posture
Posture. A good posture not only helps us feel better and brings our body into alignment but can also give us confidence as we move through our lives. Office set up can play a large role in maintaining and building good posture. A poor setup can cause neck, shoulder, wrist and low-back pain, as well as even difficulty breathing.
An article on Mindbody Green interviewed a sports chiropractor, Alexandra Duma, to see how to strengthen our posture. One of the key aspects in diminishing pain is to ensure that our workspace is set up for best posture practices. She recommends avoiding spots that don’t provide much support, like couches or beds, and to prevent hunching because “When you are hunched over while looking at your computer, your lungs are squeezed by the contracted position”.
Duma suggests that whenever you are sitting down to ensure that:
· Your head is upright and aligned with shoulders
· Eyes are level with the top third of the screen
· Elbows above the desk at 90-110 degree angle
· Shoulders relaxed and not hunching
· Feet on the ground
· Hips, knees, and ankles at 90 degrees while seated
Alternating between sitting and standing can also help with maintaining proper posture. Every 30-60 minutes is a great ballpark for when we should be switching out position. It helps to get the blood flowing and loosen up limbs, which also awakening the glutes and core muscles which help us to sit with better posture.
Perhaps one of the best tools to use to help support posture is taking stretch breaks throughout the day. Duma explains how this helps as it “relieves muscle tension and cramping, keeps joints lubricated, and improves mobility and posture”. Stretching helps to reduce the pain that can be associated with poor posture and can help us become more aware of our body and holding our spine in line.
Being consistent and having a structured routine are important for correcting posture. Assisted Stretching can help as it provides a dedicated time to stretching, and has professionals guide you into achieving deep and beneficial stretches.
Sources:
https://www.mindbodygreen.com/articles/how-to-have-better-wfh-posture
https://www.mindbodygreen.com/articles/exercises-to-improve-your-posture