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posture

Exercises you can Do at your Desk to Improve your Posture

It’s common knowledge by now that sitting at a desk all day can be harmful for our posture. For a lot of us, our day jobs involve being hunched over a computer or laptop, and we’re already feeling the negative impacts that can have on our general wellbeing and back health. Bad posture at your desk can result in the following:

  • Shoulder pain
  • Elbow pain
  • Hip pain
  • Knee pain
  • Neck pain
  • Migraines
  • Headaches
  • Back pain (upper, mid and lower)

Slouching and leaning over our desks make bad posture an easy (but damaging) habit to get into. Addressing your bad posture might seem like a lot of effort, but there lots of easy exercises you can do to take the pressure off and relieve some of that tension, and in-turn improve your posture too!

5 easy things you can do at your desk to improve posture

Tip 1: Keep your ears in-line with your shoulders

If you find yourself craning your neck forwards to see your computer screen, then your posture is way off and you need to try and start adjusting it. Your ears should always be inline with your shoulders, and often, this little adjustment can have a knock on effect to the rest of your posture too. So it’s a good exercise to ensure you keep this in check throughout the day.

Tip 2: Every hour, consciously reset your posture

It’s a good idea to set yourself a phone reminder every hour to reset your posture. Even if you start the day with best intentions, sat in your ideal body posture, in 45 minutes you might have already slipped out of it into bad habits. When your posture reminder goes off, bring your head back so it’s level with your shoulders, pull your shoulders back, push your chest out, straighten your spine and uncross your legs.

Tip 3: Head rolls

A head roll is a basic exercise where you let your head roll slowly from one shoulder to the other. The key is to do this slowly and gently, and to take deep, long breaths. When done right it can help relieve tension in your neck and shoulders, which gives way to a better and more relaxed posture.

Tip 4: Shoulder shrugs

Shoulder shrugs are another way to encourage your body to release tension and relax. Shoulder shrugs involve revolving your shoulders in circles – raising them up to your ears and then back down again. A lot of people who work with computers carry a lot of tension in their shoulders, so this can be a key exercising to unlocking better posture and feeling more flexible and relaxed.

Tip 5: Fingertips to toes stretch

A few times a day it’s good to engage your whole body in an all-over stretch. The fingertips to toes stretch involves stretching out as long as you can and focussing on engaging the whole body and all your muscles in the stretching motion. You can do this in your seat, by reaching up and back with your arms, and reaching forwards and up with your legs under the desk. Use this as a chance to reset your posture afterwards too.

correct your posture

How to Correct your Posture

If you find yourself experiencing back pain or dull aches, it could be your back posture that needs correcting and adjusting. Good posture is the key to good back health, and yet so many of us fall short of what’s recommended. You might also suffer from poor posture for other reasons, such as hunching your back whilst driving. Below are some tips to help you improve and correct your posture:

See a Chiropractor

Of course, one of the most effective things you can do to improve your posture is to see a chiropractor. It’s a chiropractors job to recognise any issues in your posture and also identify any reasons why these problems may have occurred over time. They can recommend exercises and stretches for you to carry forward at home, as well as inspecting and analysing your back and seeing where and what is most affected.

Make time for stretching and meditation

In the morning or evening, make time for stretching or meditation – two things that can slowly help correct posture. These activities can help you warm up your muscles, become more flexible, and gain more confidence in the way your body moves. The more supple and flexible your body is, the more you’ll be able to improve your posture.

Recognise when you’re slouching, and correct yourself

One of the biggest indicators of bad posture, is slouching. Most people slouch all the time, throughout the day, and it’s an easy habit to fall into. If you take a look around, you’ll probably see people slouching as they walk, or people slouching over their phone, or even slouching into their seat (for example on a train or in the car).

A good trick is to recognise when you slouch the most, and make a conscious effort to correct yourself. When you’re on your phone, hold it to eye level, so you don’t need to bend to look at it. When you’re walking stand up straight, or when you’re sitting straighten your back and sit upright. Simple corrections like this can make a big difference.

Sleep comfortably

You may find yourself slouching or having bad posture because your body is compensating for a bad night’s sleep. If you wake up with back ache, it’s easy to slouch or adjust your posture to compensate for the pain. Instead, try and work out what is preventing you from sleeping peacefully, and aim to resolve it. You may need a softer mattress, or a firmer one, or maybe more supportive pillows for your neck.

Work from a better position

You spend most of your day at work, so correcting your posture during working hours is really important, especially if you want to see an overall improvement. Posture isn’t just something to take into account when stood up – posture is important when sat down too. A quick solution, is to purchase simple posture

Carry weight evenly

If you carry a handbag or a briefcase most days, then you could be jeopardising your posture. Constantly carrying a weight on one side of the body and pull certain muscles and joints out of alignment without even realising it. Aim to carry all weight evenly, for instance with a rucksack which equals the weight over both shoulders.

Take care of your neck

Pain in your neck can throw your whole body off balance, and it is usually caused by repetitive actions. Continually looking down at a smartphone is bad for your neck and because everyone does this regularly, it is hard to persuade people to forget about their phones. Another bad posture deed is holding a phone between your ear and shoulder, so try not to cradle a handset.

Postural correction

If you really want to take steps to improve your posture, and in turn improve your health and wellbeing, you can visit a chiropractor for a postural assessment and correction. A back specialists, chiropractors can evaluate a person’s posture and identify what is out of balance before recommending any treatment. Patients will understand what causes poor posture and learn the best ways to stand and sit.

Everyone is guilty of poor posture sometimes, so why not correct the problem before it turns into a long term issue?