If you have an office job, it's difficult to avoid the pitfalls of sitting and slouching. However, there are plenty of little tricks you can use to improve your posture gradually.
If you have an office job, it's difficult to avoid the pitfalls of sitting and slouching. However, there are plenty of little tricks you can use to improve your posture gradually.
1. Keep your ears in line with your shoulders.
If you're leaning too far forward or backward, your posture is off-kilter. Use this trick whenever you're sitting at your desk.
2. Practice small shoulder and chest exercises.
Here are a few worth trying out:
- Try a wall angel. Stand up against a wall with your legs spread apart, and hold your arms up on either side of you in a 90-degree angle. Slowly raise your arms up and down. Do this at least 15 times.
- Shoulder shrugs: Lift and lower your shoulders up and down. The movement will loosen you up.
3. Uncross those legs.
The correct way to sit in a chair requires you to place your feet
flat on the ground. That means no crossing your legs or sticking them
out in front of you.
If making your feet completely flat is uncomfortable, prop your feet
on something. A small laptop stand or some old, thick books could work
as makeshift props.
4. Try using a lumbar support pillow.
A lumbar support pillow does some of the work for you by supporting your
spine. You'll be forced into the correct position every time you sit
down. For a quicker fix, use a folded or rolled-up towel.
5. Pull back your shoulder blades.
Drawing them back and down will bring your chest up and out, and help you avoid getting rounded shoulders.
6. Do sneaky desk exercises.
Here are a few exercises you can do while sitting at your desk:
- Sit upright, then lift your arms overhead, keeping your elbows straight. Interlace your fingers and bend slowly to the right side, then the left side.
- Cross your left leg over your right leg. Cross your body, placing
your right arm over your left leg. Look over your left shoulder and
slightly twist your body. Repeat this on the opposite side.
- Stretch out your left leg, pointing your toes forward. Then point your toes upward. Repeat this five times, then do it with the other leg.
- Desk yoga: Check out the YouTube video above for a simple yoga routine you can do in six minutes at your desk.
7. Get up and move every so often.
Sitting for long periods of time is really terrible
for the body. Your blood flows slower, abdominal muscles get weaker,
bones get thinner due to inactivity and your life expectancy decreases.
Unless you use a standing desk, it's difficult to avoid sitting all day.
If you can't leave often, try to incorporate mini-walks into your daily schedule, getting up every hour or so. In addition, start taking the stairs, and take breaks to stand up and walk to bathrooms that are farther away. Integrating constant motion into your work routine also has an added benefit: It improves your efficiency and concentration.
images via google
If you can't leave often, try to incorporate mini-walks into your daily schedule, getting up every hour or so. In addition, start taking the stairs, and take breaks to stand up and walk to bathrooms that are farther away. Integrating constant motion into your work routine also has an added benefit: It improves your efficiency and concentration.
images via google
_(3123017230).jpg)
_01.jpg)
