Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? you stand up at 5 P.M. and feel like your back resembles a If you answered "Yes" to these questions, you are part of a growing trend of people who experience postural problems from working in an office. Slouching all day in an office chair forces your chest muscles to tighten, which pulls your spine forward and rotates your shoulders inward, while at the same time weakening the muscles of your upper back that aid in posture. In other words, you start looking like a hunchback and may experience pain in your neck, lower back, and even arms and legs. The good news is that Postural Kyphosis, the clinical term for this condition, is completely reversible. exercises below can relieve chest tightness and strengthen your upper back muscles to help you look more like superman and lessChoose 3 of the 5 exercises (one must be a
chest exercise) to complete a few times per week until yourBefore starting any exercise program, be sure to consult with your doctor. A guide by Built Lean: Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Turn your body left and lean forward as you feel the stretch in your chest and shoulder. sure to keep your arm in line with the plane of your shoulder as you complete the stretch. Hold this stretch for 30 seconds and complete on both sides for 3 sets. Chest Compression With A Massage Ball In addition to stretching, deep tissue massage using a tennis, or massage ball can help restore muscle flexibility in your chest. Holding a massage ball with both hands, press the ball and slowly roll it around the side of your chest. As you move the ball around, apply steady pressure to areas of tightness to relieveMassage for 30 seconds on each side of your chest and complete for 3 sets.
Upper Back Foam Rolling Foam rolling is another massage technique that can improve your spine mobility and correct rounded shoulders. Lay the foam roller across the spine in the middle of your back right below yourYour knees should be bent, feet firmly planted against the ground, and hands comfortably behind your head. Lifting your hips off the ground, roll forward so the foam roller travels down your back an inch, then drop your hips to the floor. Repeat until the foam roller is hovering a couple inches below your neck, then slowly roll back down following the same pattern. If you feel any areas of stiffness, stay roll back and forth on top of the area for 10-15 seconds. Complete this exercise for 3 sets going up, down, and up again. You may feel some pain and discomfort the first few times you complete this exercise, but over time, your upper back mobility The Prone Y Extension accomplishes a lot in one exercise: it
rotates your shoulders outward, stretches your abdomen (which is normally flexed), stretches your chest, and strengthens your lower back extensor muscles, along with the upper back muscles Lie flat on the floor with your legs shoulder width apart and your arms extended in a "Y" over your head. Lift your torso off the ground while simultaneously externally rotating your shoulders so that your palms are facing upwards. position for 5-10 seconds, then lower down. Repeat for 3 sets of The Close Grip Row can be completed seated using a cable machine, or standing using a resistance band demonstrated in the photo Wrap the resistance band around a stable object at chest level and walk back a few feet until you feel moderate tension on theYour arms should be extended with a slight bend in your knees and feet placed shoulder width apart. Keeping your head up, shoulders back, chest out, back straight, and abs tight, slowly pull the bands toward the sides of your torso while squeezing
Slowly resist the band until your arms areComplete 3 sets of 15 repetitions. To complement the exercises above, work in these everyday techniques into your business day: Be Conscious of Your Posture To ensure long term changes, it is critical that you become more conscious of posture when standing and sitting. human beings are not designed to sit in an office all day. Getting out of your office chair to walk around several times throughout the day can go a long way. Follow A Balanced Exercise Program If you are doing a lot of bench press, curls, and crunches, in combination with slouching in a chair all day long, kyphosis canBe sure to stretch your chest muscles and incorporate leg and back exercises into your fitness routine. structured fitness program can help improve your posture, functional strength, and overall health and well-being. are not regularly exercising, I would put it as #1 on your To-Do Use Proper Ergonomics At Work
The monitor should be placed at arm's length directly in front of you at 15- 30 degrees below your line of sight. should form a 90 degree angle as you type and your legs should form a 90 degree angle as you sit. Keep your shoulders back, chest out, head up and use a wrist pad placed directly behind the By incorporating these exercises and tips into your daily habits, you will enjoy improved posture, health, and confidence. video demonstration of each exercise mentioned in this article, check out How To Correct Rounded Shoulders onOffice ergonomics: Your how-to guideA comfortable work space can help you feel your best. Give your sitting work area a makeover with this visual guide to office ergonomics.By Mayo Clinic Staff If you sit behind a desk for hours at a time, you're not doomed to a career of neck and back pain or sore wrists and fingers. Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you and your joints stay comfortable at work.
Ready to give your work space a makeover? Get started making your sitting workstation comfortable with this visual guide to sitting workstation ergonomics. Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed. Keep key objects — such as your telephone, stapler or printed materials — close to your body to minimize reaching. Stand up to reach anything that can't be comfortably reached while sitting. Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it.
Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard. If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck. If your chair is too high for you to rest your feet flat on the floor — or the height of your desk requires you to raise the height of your chair — use a footrest. If a footrest is not available, try using a small stool or a stack of sturdy books instead. Under the desk, make sure there's clearance for your knees, thighs and feet. If the desk is too low and can't be adjusted, place sturdy boards or blocks under the desk legs. If the desk is too high and can't be adjusted, raise your chair. Use a footrest to support your feet as needed. If your desk has a hard edge, pad the edge or use a wrist rest. Don't store items under your desk. Place the monitor directly in front of you, about an arm's length away.