Posture is a vital part of everyone’s daily health, but is too often neglected. As more and more of us spend our days sitting in front of computers, we need to be aware that bad posture can lead to minor health problems like poor sleep, or more serious ones like chronic back pain. The following strategies can easily be employed throughout the day to improve your posture and promote better long-term health.
One of the most common bad postures associated with sitting at a computer is the head forward position. This is also a position that people tend to gravitate towards while driving and texting, and it looks exactly like what it’s called. Basically the head is thrust forward with the chin hanging further in front of the chest than it should.
One exercise to combat the negative effects of head forward position is the two finger chin tuck. To do this exercise, you stand or sit up straight and gently place two fingers against your chin. Simply push back against your chin and hold. Obviously, if any of these exercises cause pain, discontinue immediately, but a little discomfort from the resistance is normal.
The next exercise is designed to stretch out your shoulder muscles and reverse the effects of slumping or slouching that comes from the head forward position. The technique involves listing your ams into a “W” position and bringing your shoulder blades together and down by moving your raised arms. After holding for a few moments, repeat the exercise.
The YWLT exercise is a series of back and arm movements that can help fix your posture. This involves cycling through some more complicated positions, but the process is not hard to learn. YWLT and the previously mentioned stretches will provide some immediate relief to back, neck and shoulder pain, but to get permanent improvement to posture, it is important to repeat the exercises on a regular basis . There are no quick fixes.
What we’ve mentioned here is really just the tip of the iceberg in terms of daily exercises that will help your posture. These modalities, along with yoga, proper diet and sufficient sleep are great for posture and for overall health.