Top tips for improving your seated poster at work!
A key alignment which many people are faced with executing for long periods of time is seated alignment.
For many, their day job (myself included as I write this) can mean we spend the majority of our day sitting at a desk. The strain of sitting for long periods can cause us to develop poor posture, usually hunching over a computer and desk which leads to postural issues and muscle imbalances and both can lead to lower back pain. The good news is we can make small changes to our body alignment as we sit to improve our posture. It may seem uncomfortable at first as your muscles are not used to holding your body in a correct form but by applying the points below, you will achieve a correct posture which will help your lower back in the long run.
How to improve posture whilst seated:
- Sit with you feet hip width apart and aim to have your weight evenly balanced through both feet;
- Check you are in a neutral pelvis, you should allow the natural curve of your spine (try and find a middle position between complete flat back and overarching of the spine).
- Slightly draw your navel towards your spine.
- Keep your shoulders relaxed (avoid allowing your shoulders to hunch up towards the ears).
- Imagine you have a helium balloon on the tip of each ear which is drawing you towards the roof – lengthen through the back of your neck and retract your chin towards your chest.
- You should now have improved your posture and are maintaining a proper seated body alignment.
- Any time you feel gravity has forced you back into a slumped position, just remember your helium balloons! By placing your imaginary helium balloons on the tops of your ears, this will instantly ‘pull’ your body back up into a good alignment/posture.
- Adjust your monitor/screen to suit your new alignment. Each time you sit at your desk, if your monitor seems out of position, PAUSE, think about putting on your helium balloons and this will lengthen your body back up into a good posture. 🙂
I hope the above helps you to improve your posture whilst sitting at your desk!
Any questions, please feel free to email me. 🙂