Posture is a topic that has been talked about very commonly and it has become like background noise, to be honest. However posture is very important specially in todays age and our modern lifestyle, where we are sitting or standing for prolonged periods of time. This can lead to slouching and other poor postures. In this blog, lets discuss some easy ways to destress your spine and joints, so that you can maintain a good posture.
Always standing up and stretch to take regular breaks from long periods of sitting. Our bodies are not meant for static postures, whether it is prolonged standing or prolonged sitting. When we sit or stand for long time there is a lot of stress that builds up on the disc in the spine and the surrounding structures like the nerves, muscles, ligaments etc. This can aggravate your pre existing back conditions such as disc bulge, stenosis, arthritis, degeneration, nerve pains, etc or it can lead to back pain. So when sitting, stand up and move around every 30 minutes throughout the day to reverse the effects of being seated for extended periods. This could also be as simple as shifting in your seat or shifting your weight from one side of the bottom to another, if you are in a long meeting or unable to get up from your chair.
You can do some simple stretches or desk based exercises. These include simple stretches and exercises such as shoulder rolls, side bends, and gentle twists to release tension. These can be easily done even when you are in a meeting or a flight where you cant get up and move. They only take under 2 to 3 minutes to do.
If you use an adjustable standing desk, shift your weight from one foot to the other. You can also use a foot stool to offload the weight on one foot while taking the load on the other foot and vice versa every hour. You can also alternate between sitting and standing during your work hours with the adjustable standing desk. This breaks the static tension from sitting or standing for long hours.
If possible, invest in an ergonomic chair and adjust its height to ensure your feet are flat on the ground and your knees bent at a 90-degree angle. Position your desk at a comfortable height, allowing your forearms to rest naturally while typing. Setting up a proper ergonomic workspace can also promote a good posture.
Here is a video on How can you stop slouching at your desk? This will give you some additional easy yet effective tips to manage a good posture while sitting.
It is also very important to look into basic cause of poor posture and address that. This can range from muscle tightness to muscle weakness, core weakness etc.
HERE is a free guide on "How to improve your posture when you are not sure how to start"
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