As an executive mum, you are constantly juggling high-stress responsibilities at work while also managing the demands of home life. Long hours at a desk, endless meetings, and the mental load of balancing it all can take a toll on your body and mind. If you’ve noticed a lingering sense of fatigue, difficulty concentrating, or even brain fog creeping in during your busy days, your posture could be part of the problem. Poor posture doesn’t just lead to neck, back, and nerve pain; it also impacts blood flow, breathing, and energy levels - all of which are critical for staying sharp and productive throughout your day. Lets discuss more in this blog.
Here’s how you can take charge of your posture to combat fatigue and brain fog:
Check Your Desk Setup: An ergonomic workspace can make all the difference. Adjust your chair height so your feet are flat on the floor, your knees are at a 90-degree angle, and your lower back is supported. Your computer screen should be at about 5 to 10 degrees below eye level to avoid slouching or craning your neck forward. These small changes can relieve strain on your neck, shoulders, and back, helping you maintain better posture effortlessly.
Incorporate Movement Breaks: Prolonged sitting is one of the biggest culprits of postural fatigue. Set a timer to remind yourself to stand up and stretch every 30 minutes. Simple desk exercises like shoulder rolls, seated twists, or neck stretches can ease muscle tension and improve circulation. Incorporating short walks around your office or home during breaks can also energise your body and clear your mind.
Practice Breathing Techniques: Your diaphragm plays a crucial role in maintaining core stability and posture. When you slouch, your diaphragm can’t function properly, leading to shallow breathing and reduced oxygen flow in the body. Take a few minutes throughout your day to practice deep breathing exercises. Sit tall, inhale deeply through your nose, and exhale slowly through your mouth to engage your diaphragm and improve your focus.
Stay Hydrated and Nourished: Dehydration and poor nutrition can exacerbate brain fog. Keep a water bottle at your desk and snack on nutrient-rich foods like nuts, fruits, and vegetables. Staying hydrated and eating well supports overall energy levels and helps your body manage the physical demands of a long workday.
Invest in Core Strength: Your core muscles are the foundation of good posture. Weak core muscles force your back and neck to work harder, leading to fatigue and discomfort. Incorporate simple core-strengthening exercises like planks or seated pelvic tilts into your routine. Even dedicating 5-10 minutes a day to core exercises can significantly reduce postural fatigue over time.
Watch this video to learn "What is the Core? Understanding the Muscles That Support Your Back and Neck"
HERE is a free checklist to '10 Easy Desk- Based Exercises To Strengthen Your Core' This checklist is designed for busy days when you don’t have time to leave your seat but still want to feel stronger and more supported. With these simple, discreet exercises, you’ll be able to activate your core and improve your posture without missing a beat.
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