Answers (7)
1
Hi Jodi,
you have already made a giant step towards helping yourself by being aware that your posture has become compromised.
Before I mention exercises, I like for you to look at your work environment first. There are recommendations for ratios between the chair, monitor and keyboard. Please google "images for ergonomic stretches" and you will find some information. The Mayo clinic has a slide show with 'Office Stretches', and here is the link: http://www.mayoclinic.com/health/stretching/WL00030
Doing some (or all) of those stretches in the course of the day is really important. Also get up as often as possible, if only for a moment, and bring your body to full extension.
As far as exercises are concerned:
Strengthen the upper back with rows, lat pulls and reverse flies. When you do upper back exercises, make sure you start in the best possible alignment: shoulders are down (and stay there) and your head is not jotted forward. You may ask a trainer to observe you because compensations can creep in very easily.
Strengthen the core muscles. With your description, I would be careful with Pilates unless instructed one-on-one. Being a MELT instructor myself, I am partial to that modality, but there are only very few of us around yet, and you may not have somebody in your area.
Do some cardiovascular exercise, and try to pick one that does not exacerbate the forward rounded shoulders. Some cardio machines make it difficult to maintain good posture. I would suggest mindful walking where you pay very good attention to keeping your shoulders relaxed, your chest lifted and your core engaged every time you exhale.
I hope that this list will get you started, and you will be able to reverse the effects of poor posture. Please be aware of any numbness and tingling down your arms or fingers in the course of a day. If that happens, please go and see a doctor or physical therapist and do not pursue exercises until this has been resolved.
Good luck.
you have already made a giant step towards helping yourself by being aware that your posture has become compromised.
Before I mention exercises, I like for you to look at your work environment first. There are recommendations for ratios between the chair, monitor and keyboard. Please google "images for ergonomic stretches" and you will find some information. The Mayo clinic has a slide show with 'Office Stretches', and here is the link: http://www.mayoclinic.com/health/stretching/WL00030
Doing some (or all) of those stretches in the course of the day is really important. Also get up as often as possible, if only for a moment, and bring your body to full extension.
As far as exercises are concerned:
Strengthen the upper back with rows, lat pulls and reverse flies. When you do upper back exercises, make sure you start in the best possible alignment: shoulders are down (and stay there) and your head is not jotted forward. You may ask a trainer to observe you because compensations can creep in very easily.
Strengthen the core muscles. With your description, I would be careful with Pilates unless instructed one-on-one. Being a MELT instructor myself, I am partial to that modality, but there are only very few of us around yet, and you may not have somebody in your area.
Do some cardiovascular exercise, and try to pick one that does not exacerbate the forward rounded shoulders. Some cardio machines make it difficult to maintain good posture. I would suggest mindful walking where you pay very good attention to keeping your shoulders relaxed, your chest lifted and your core engaged every time you exhale.
I hope that this list will get you started, and you will be able to reverse the effects of poor posture. Please be aware of any numbness and tingling down your arms or fingers in the course of a day. If that happens, please go and see a doctor or physical therapist and do not pursue exercises until this has been resolved.
Good luck.
0
Jodi,
Sitting correctly is one of the best exercises you can do. When sitting at your computer, tilt the pelvis forward enough to roll up on the sitz bones. This bring your shoulders back into alignment over the hips where they should be . Be sure not to crane your neck forward as your ears should line up over the hips as well. Keep the feet flat on the floor pointing straight ahead with ankles and knees in line with the hip sockets, not splayed out.
Avoid slumping.
Also you can do 2 or 3 sets of scapular squeezes to activate the rhomboids and middle traps so they will do their part to counteract the forward shoulders.
Keep the shoulder girdle relaxed down so it doesn't creep up toward the ears, creating neck tension.
I sit on an exercise ball, which requires subtle core work to maintain balance. Very beneficial if you are sitting for hours at a time in front of the computer.
And make sure that your workstation is set up ergonomically so it doesn't encourage poor posture.
Sitting correctly is one of the best exercises you can do. When sitting at your computer, tilt the pelvis forward enough to roll up on the sitz bones. This bring your shoulders back into alignment over the hips where they should be . Be sure not to crane your neck forward as your ears should line up over the hips as well. Keep the feet flat on the floor pointing straight ahead with ankles and knees in line with the hip sockets, not splayed out.
Avoid slumping.
Also you can do 2 or 3 sets of scapular squeezes to activate the rhomboids and middle traps so they will do their part to counteract the forward shoulders.
Keep the shoulder girdle relaxed down so it doesn't creep up toward the ears, creating neck tension.
I sit on an exercise ball, which requires subtle core work to maintain balance. Very beneficial if you are sitting for hours at a time in front of the computer.
And make sure that your workstation is set up ergonomically so it doesn't encourage poor posture.
0
Congratulations on recognizing the problem! I agree with the above comment by Karin. Trying to do exercises on yourself isn't the best idea. If you can find a Pilates instructor (I have a little experience with Body Control Pilates and am partial to that), physical therapist, or personal trainer that specializes in posture, PAS I and PAS II (Egoscue certifications), or a Feldenkrais Practitioner you will be set. Soon you should be able to do exercises on your own, but since 1 degree difference in a joint angle or being rotated or 1cm out of place greatly changes the effectiveness of an exercise it would be wise to get just a little help even if it's only for a few sessions.
0
Hi Jodi,
Two things that you can do to help improve your posture at work are:
1. Be aware of how you are seated. Sit as tall as possible so that you can feel your seat bones. Whey you do this, your lumbar spine is in a neutral positionl
2. The other thing you can do is find a door at work at stand in underneath the frame with your arms extended in the letter Y. Grab the frame with your left and right hands and take a step forward. When you do that you will feel a nice stretch across your chest.
You will notice that those two simple movements will be helpful in improving your posture.
Hope this is helpful.
Two things that you can do to help improve your posture at work are:
1. Be aware of how you are seated. Sit as tall as possible so that you can feel your seat bones. Whey you do this, your lumbar spine is in a neutral positionl
2. The other thing you can do is find a door at work at stand in underneath the frame with your arms extended in the letter Y. Grab the frame with your left and right hands and take a step forward. When you do that you will feel a nice stretch across your chest.
You will notice that those two simple movements will be helpful in improving your posture.
Hope this is helpful.
0
You're on the right path my making that important connection between your posture and health.
Couple of things. Simply adding more exercise into your day will not reverse the damage that occurs from sitting for prolonged periods of time.
I'd encourage you to investigate Posture Alignment Therapy in The Egoscue Method as a resource for the right kind of stimulus/demand exercises to apply to your body to correct your posture.
Pain Free at Your PC by Pete Egoscue is a fantastic resource. If you need help with any of the e-cise menus be sure to reach out and find a local affiliate or Egoscue clinic in your area.
For more information please visit my blog http://www.painfreeposturemn.com/blog
I've written many articles on the dangers of sitting all day and exercise alone does not fully address the issue.
Search for:
14 Proven Side Effects of Sitting All Day - Egoscue Can Help
Livestrong features Egoscue Method Desk Exercises for Chronic Pain
Dr. Mercola Endorses Egoscue Method of Posture Alignment Therapy
Egoscue Method E-cises Recommended by Dr. Mercola
If you have any other questions or concerns, please reach out an connect.
Deb Preachuk - Pain Free Posture MN
Egoscue University Affiliate Instructor
Certified Posture Alignment Specialist
Couple of things. Simply adding more exercise into your day will not reverse the damage that occurs from sitting for prolonged periods of time.
I'd encourage you to investigate Posture Alignment Therapy in The Egoscue Method as a resource for the right kind of stimulus/demand exercises to apply to your body to correct your posture.
Pain Free at Your PC by Pete Egoscue is a fantastic resource. If you need help with any of the e-cise menus be sure to reach out and find a local affiliate or Egoscue clinic in your area.
For more information please visit my blog http://www.painfreeposturemn.com/blog
I've written many articles on the dangers of sitting all day and exercise alone does not fully address the issue.
Search for:
14 Proven Side Effects of Sitting All Day - Egoscue Can Help
Livestrong features Egoscue Method Desk Exercises for Chronic Pain
Dr. Mercola Endorses Egoscue Method of Posture Alignment Therapy
Egoscue Method E-cises Recommended by Dr. Mercola
If you have any other questions or concerns, please reach out an connect.
Deb Preachuk - Pain Free Posture MN
Egoscue University Affiliate Instructor
Certified Posture Alignment Specialist
0
I have written extensively on posture and have free sitting, standing and mat pilates videos on my youtube channel: www.youtube.com/epicself
Follow along for instant relief and mindfulness.
Sending you my best from San Francisco!
Amber
Epicself.com
Follow along for instant relief and mindfulness.
Sending you my best from San Francisco!
Amber
Epicself.com
