Sitting at your desk and staring at a computer screen for more than 8 hours a day inevitably leads to poor posture. It doesn’t only negatively affect your appearance, but it also causes numerous health issues, including depression, indigestion, breathing problems, back, shoulder and neck pain, as well as headaches. People, being absorbed in their work, usually aren’t aware that their posture is bad, so they’re at a loss to understand why they’re not feeling well. Fixing your posture requires only a few easy steps, so sit up and take notice.
First of all, it’s important to establish what good posture is. Let’s go from the top. Your head should be straight, with the ears over your shoulder, and eyes set on the horizon. Let your arms hang freely from the shoulders. To evenly distribute your weight, stand with your hips above your ankles, while your feet should be somewhere around 10 inches apart, with the toes pointed forward. Now, try proper breathing by expanding your torso in every direction as you take a breath. Add the final touches by activating your gluteal and core muscles enough to stabilize your pelvis and keep it in alignment with your ribcage.
At the Core
Core stability is essential for improving your posture. When we’re talking about core stability, it means strengthening the group of muscles surrounding the back and abdomen. Your body generates power to make movements from this region. Weak core muscles can cause lower back pain and injuries when engaging in physical activities. Many people believe that the term “core” refers only to their abs, and they completely neglect the muscles on the back when they’re exercising, which can lead to spinal injuries. Luckily, there are numerous easy core-strengthening workouts that can be done without going to the gym. V-ups or plank are amazingly efficient, and even beginners can do them. Besides being excellent for your body and looks, regular exercise can improve your memory. Research studies carried out by the Harvard Medical School suggest that the regions of the brain responsible for memory have greater volume in people who exercise regularly.
A Posture Reminder
No matter how silly it sounds, setting up a reminder several times a day will help you remember to be focused on your posture. People tend to forget even to drink enough water or do their exercises when they’re busy. So, before proper posture becomes something natural that you can do without having to be aware of it, a notification every few hours is what will help you keep your back and neck straight and prevent you from hunching over your desk. There are even smartphone apps that can be downloaded and programmed to remind you to stop whatever you’re doing and focus on your posture for a moment.
An Office Makeover
A comfortable workspace is not essential only for your productivity and efficiency. According to Mayo Clinic experts, it’s necessary for your posture and overall well-being, too. Cluttered and cramped offices with messy desks can distract you from your work. When it comes to posture, it’s important to adjust your chair correctly to prevent a hunched posture. Besides that, you should also change the screen and keyboard height properly. A height-adjustable standing desk is an excellent idea, as sitting in a chair throughout the workday is the cause of several serious health issues. In case you would like to monitor your posture and assess your work environment in terms of ergonomics, a postural assessment can help you with that.
Gradus Ad Parnassum
People are creatures of habit, which can be a good thing for establishing regular physical activity patterns. Take at least one small step every day, and in time it will be easier to stick to your routine. If you aren’t sure whether your posture is correct, you should practice in front of the mirror, so that you can see whether you’re doing everything correctly. Another good idea is to stand with your back against the wall. Reading about exercises might be confusing, so you’d better watch a video of someone else doing them. Practicing with a friend can also be beneficial, as you’d be watching and correcting each other. At first, improving your posture might seem an impossible task, but persistence is the key to success.
Updated: 18 July 2020