Sitting / slouching is a problem – a big one. More and more of us spend the majority of the day sitting (at a desk, hunched over laptop / tablet / phone, in cars etc……). We all know that sitting a lot and for long periods aren’t good for us.
We all know it isn’t good for us, but many of us don’t really know what to do about it. Let’s face it, we can’t stop sitting down, so we need to do something to counteract its negative effects.
What happens to our upper body when we sit?
First off, the thoracic (upper) spine flexes & rounds forward. This then leads to the shoulder being internally rotated, which then puts extra stress on the neck. All of this combined usually results in movement impairments and pain.
The most obvious movement issue with rounded shoulder is a reduced range of motion through the shoulders and thoracic spine. Many of our clients suffer from this and it means that they cannot perform basic overhead work without pain / discomfort, or using the wrong muscles to complete the task. This may not seem like a big deal but it is a natural movement we use every day – just try grabbing something from the top of the wardrobe without reaching your arms overhead. Fortunately, our bodies are really good at finding ways to move and do what we ask, and more often than not it figures out to use the lower back to gain movement when reduce movement is at the shoulder and thoracic spine……..OK, so now you are experiencing lower back pain.
In addition headaches and neck pain can also be the results of reduced range of motion & excess stress caused by rounded shoulders, so it is vital that you be aware of it and address it when training.
Here are some simple stretches you can perform to help regain and retain good posture.
Scapula retractions & depression
This will help to improve the activation of the scapula (shoulder) retractors & depressors
- Sit tall in your chair
- With your arms by your sides, squeeze your shoulders and shoulder blades back and down until you can feel a good squeeze between your shoulder blades
- Hold this position for a count of 5
- Repeat 10 times
Seated Neck Stretch
- Sit tall in your chair and hold onto the seat with your left hand
- Gently drop your right ear toward your right shoulder to gain a stretch on the left side of your neck
- Hold this position for a count of 5
- Repeat 10 times per side
Posture Saving Tip: every hour get up off your chair and move around. Use the printer on another floor, speak to a colleague instead of emailing, stand up every time you are on a call etc.