Do you slouch when you sit down? Do you often find yourself slouching in your chair, even though you know you shouldn't? If so, you're not alone! Many people slouch without even realising it. This can cause problems for your spine and overall health. In this blog post, we will discuss three easy tips to help you stop slouching and improve your posture!
These three tips are applicable whether you are using an ergonomic chair or a regular office chair. All these tips will help you to align your spine in neutral, targeting the cervical, thoracic and lumbar spine. Once your spine is in neutral there is least amount of stress on your spine. This reduces the risk of developing conditions such as herniated discs, degenerative disc disease, spinal stenosis, sciatica, etc. Give them a try and see how they work for you!
The first tip is to make sure that your cervical spine is neutral. To do so perform a chin nod. Keeping your gaze neutral nod your chin down by 5 to 10%. This is the neutral position of the cervical spine.
The second tip is to make sure that your thoracic spine is neutral. For this take a tennis ball and keep it between your shoulder blades. the moment you slouch forwards from the mid-back the ball will drop down, giving you the feedback to prevent slouching.
The third tip is to make sure that your lumbar spine is neutral. To do so, roll up a towel and keep it between the curve of your lower back and the chair. If you own an adjustable office chair you can adjust the lumbar support to the level of the deepest part of your lumbar curve.
You can watch this video to understand these tips in more details:
An additional tip is to take mini-breaks every 20-30 minutes, even if it is just for a couple of seconds. Get up, walk around, and then sit back down. This will help keep your spine in alignment and prevent slouching.
By following the above tips, you can improve your posture while sitting and avoid slouching. If you want to learn how to achieve and maintain a good posture, join my free community where we discuss this and similar topics in a judgement free friendly group.
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