Posture is not a one size fits all solution. Shifting positions is natural and healthy, as holding a single position for too long will cause overuse injuries. However, This does not mean posture should be ignored! As more and more people are working from home, the need for maintaining postural awareness has never been more important. After sitting at a computer for a long time, it is easy to slip into a posture that can lead to pain: slumped shoulders, a craned neck, and rounded lower and upper back.
We struggle with poor posture because the body is inherently lazy. If given the chance, our bodies will take the path of least resistance. Though sitting requires relatively little effort, the body will naturally try to conserve as much energy as possible, especially if we sit for long periods of time.
There are three structures that contribute to our posture; muscles, bones, and ligaments. Muscles require more energy than bones or ligaments to maintain a position, and the body tries to decrease the energy demands of sitting by shifting the work to our bones and ligaments.
While this is efficient, it can do more harm than good . Sitting with poor posture can cause joints and ligaments to become stiff, and eventually lose the ability to move through a full range of motion. The muscles will adapt as well, losing strength and endurance because they are not being asked to work as much as they would in a healthier posture.
So what can you do? The answer is simple, you have to stretch what’s stiff, and strengthen what is weak. Let’s look first at some of the stretches that help your body fight the changes that occur with a slumped posture in the neck and shoulders:
Chin tucks - Lying on your back, nod the chin while keeping the back of the head pressed down to the ground. It will feel like making a double chin. . You may feel a slight stretch in the back of the head and neck. Keep this position for 10 seconds while maintaining normal breathing. Repeat 10 times.
Thoracic Extension - Sit on a chair with the back of the chair ending around the bottom of the shoulder blades. Place both hands on the back of the neck. Push the upper back agains the chair and push the chest out and up. You will feel a stretch or pressure in the upper back if done correctly. Adding a foam roller will increase this stretch. Maintain extension for 30 seconds. Repeat 3 times.
Pec Stretch - Stand at a corner of a wall or doorframe. Lift an arm up to shoulder level with elbow bent at 90 degrees. Step forward with the foot on the same side of the lifted arm and rotate the torso the opposite way. You will feel a stretch in the front of the chest and shoulder. Hold for 30 seconds and repeat 3 times.
As you sit for longer periods of time, the effects of gravity will pull the head and chest forward. This will cause the upper back to round and pull the shoulders forward. Extension exercises through the upper back and stretches for the pec muscles will counteract the effects that gravity can have on your body while sitting.
But mobility is just one piece of the puzzle when it comes to posture. you also need to build up the muscle strength to shift the work from the bones and ligaments back to the muscles:
External Rotation with band - Hold an exercise band in both hands with palms facing up and elbows at 90 degrees. Keep the elbows tucked against the body and slowly pull the band apart with both hands. Complete 2 sets of 15.
Mid Row - Wrap an exercise band around a support so that both sides of the band are the same length. Grab one end with each hand with elbows bent at 90 degrees. Keeping the elbows at 90 degrees and arms against the body, pull against the band while squeezing the shoulder blades together. Slowly return to starting position. 2 sets of 15.
Wall Angels - Stand with the back against the wall and the arms at the sides, palms facing out. Slowly raise the arms out to the side, maintaining the arms and hands against the wall. Try to rotate the arms completely over the head. Return slowly to the starting position. 2 sets of 10.
Strengthening your upper back muscles is a great way to facilitate better posture. When doing these exercises, think about pulling your shoulder blades down and back. This will activate the upper back muscles and naturally pull the shoulders and neck into a better position.
Lastly, a proper working environment is crucial for maintaining good posture throughout your day. If your desk is set up poorly, it can cause you to adopt a posture that will be detrimental in the long run. Check out this post to learn some easy ways to set up a desk to optimize your health while working at a computer. If you are having neck pain this post can help as well!
If you have any questions or would like to share some of the ways you have improved your posture, leave a comment below!
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