In an ideal world, it would be great to have a job where we can relax, do yoga, and travel. However, most people have to go to an office and sit for a large portion of the day. This is definitely not good for the body. Driving to work, sitting at a computer desk, and even too much phone use can cause issues with your posture. So what can you do to fix this? It may seem like a daunting task to correct your posture, but it actually can be much easier and faster than you think. Staying consistent is the key to any type of success, and improving your posture is no different. Here are several reasons why it is so important to have great posture.
Benefits of improving posture:
- Less back and neck pain
- Facilitates breathing
- Improves your appearance
- helps to prevent health complications
- Increases confidence
I am going to show you 3 easy exercises for people with office jobs that sit a large portion of the day. The first step to achieve better posture is to remember to do it! Technology is a wonderful thing to help us remember. I have set a reminder on my computer to drink water, and get up every hour. I usually will use the restroom during this time. The exercises I do take less than 3 minutes to complete. If you are not allowed to get up to take a short restroom break to complete these exercises, then you should speak to someone in Human Resources! All kidding aside, these exercises are fast, easy, and most importantly, effective!
Even though this exercise gives your a temporary double chin while doing it, it is my absolutely favorite exercise for correcting posture. Slowly draw your chin and head back, like making a double chin. When done correctly, you should feel a good stretch in your neck and back. I do 10 slow reps every time I take a break.
There are many ways to do this stretch, but I do mine with my arms crossed behind my neck, against a flat wall. Draw your shoulder blades together slowly until your feel a nice stretch in your chest and sternum. Hold for 30 seconds. I do this 4 times a day.
Shoulder Blade Pinches
While sitting or standing straight, pinch shoulder blades together and back. You should feel the front of the shoulders roll back. Hold for 3 seconds and repeat. I also do 10 slow reps every time I take a break.
These exercises have greatly helped improve my posture, and for many others as well. Remember that this will not happen overnight, but results occur when action is consistent. Be patient with the process as I began seeing excellent results within 3 days of consistency. If you want to find out more ways about improving posture, I recommend looking into this program here.
Nick Hazleton CNC, LMT