In a world where we all seem to be spending more time sitting in front of computers, poor posture over a period of time can contribute to neck, shoulder and back pain. If you think of the “20 minute rule”, you can counteract some of the negative effects of spending long periods of time in one particular posture. Meaning, if you get up and move around every 20 minutes you will feel a lot better for it!
Try these simple exercises regularly……..
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Thoracic extensions
WHY? Stiffness in the mid-back makes your posture more rounded (flexed) and stooped, putting strain on your back and neck. Extending your back in the opposite direction helps to maintain mobility.
Counteract this by leaning back over a rolled up towel, placed horizontally between the shoulder blades. You may feel just holding the stretch for 30-40 secs is enough of a stretch, or, you may want to try taking the arms directly overhead whilst you perform the stretch, if you are a little more flexible. Doing this a few times a day will help your posture and stretch out across the front of your chest. You may even grow a few inches in the process!
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Squats
WHY? Again, sitting for hours at work can lengthen and weaken the gluteal muscles. This can put us at increased risk of low back and lower limb injuries.
Strengthen the glutes by performing squats. This could be as simple as sit to stand from the chair at your desk, 20+ times, making sure not to use your hands. Wherever you choose to do it, make sure you have good technique. Stick your bottom out, make sure your knees don’t roll inwards or travel forward over your toes. Make sure you return to the chair in a slow and controlled manner (think 3 seconds to stand up and 3 seconds to lower back down).
To make this exercise more difficult, don’t sit down after each squat, instead, let your bottom touch the chair, and stand straight back up.
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Hip flexor stretches
WHY? Sitting puts our hip flexor muscles in a shortened position. Over time, this results in tightening through the front of the hip, which can change your pelvic position and put extra pressure on your lower back.
Start in a kneeling lunge position. Tuck your bottom under and transfer your weight into the front leg, until you begin to feel a stretch in the front of your hip of the back leg. For an extra stretch, lift the arm on the same side as your back leg, up towards the ceiling. Hold for 30 seconds, repeat 3-4 times.