We are all guilty of not paying attention to our posture whilst we are working. Many hours spent sitting in a chair and in front of a computer can take its toll on your posture and leave you ending your day feeling a little uncomfortable and achy.
So, what can you do to avoid this? Here are our top 5 tips!
1. Make sure your desk is set up correctly.
- Choose an office chair that supports the natural “S” shape of your back.
- Ensure the top of your monitor is at eye level and is at an arm lengths away.
- Your elbows should sit close to your body and there should be minimal bend at your wrists.
2. Move yourself around frequently.
Regular breaks are really good, not only physically but mentally as well. Each position we sit in creates stress in a specific area of your body and so moving around to different places and therefore positions, means that you are distributing the stress around and reducing your risk of damage in any one particular area. Simple!
3. Use your chair in the right way.
The back rest on your chair is for exactly what it says – resting your back. Using it will help to keep your muscles more relaxed as they don’t need to be constantly supporting you. This will help to reduce the stiff and achy feeling you feel from sitting too long.
It can be easy to find yourself leaning forward to look at something on the screen or slouching down when you get tired. These types of postures increase stress throughout the spine and can create tension and mis-alignment which can lead to pain and discomfort.
4. The Chin Tuck
It is very common to drop the chin forward when you are looking down or at a screen. This extends the neck and switches off the muscles designed to hold the weight of the head, which are in the front of the neck.
To improve this posture, slightly tip your chin down when you are standing or sitting, you will hopefully feel less tension in the back of your neck as you engage the muscles in the front of the neck.
5. Utilise the 6-point mobility stretch.
Doing this exercise daily will help to keep your spine mobile and reduce the risk of built-up tension leading to aches and pain.
The 6 movements are: bend forwards, bend backwards, bend to both sides and twist to both sides. Repeat this a few times to stretch everything out.
Give these a go and I’d love to hear how you get on!
If you need a posture check and want some help with how to sit at your desk, get in touch.
