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Day #12 Improve your Posture at Work

We live in a world of chronic forward posture, on your computer, writing, driving, reading.....the list goes on and on. One day you will wake up with unexplained neck pain, shoulder pain, or back pain. But where is this mystery pain coming from? Your body is an amazing machine. It works overtime to make sure you are not expending more energy than needed to get through your day to day activities. So, it will start to change your posture to make your day to day activities easier. Slowly the muscles in your chest with contract and the muscles in your upper back will elongate supporting this forward posture. This creates a gravitational force on your head and neck, 12 lbs for every inch your headsets forward. The muscles in your back now work overtime to keep your body in the upright position. This will promote that forward head and hunched over posture called kyphosis. This posture will lead to chronic neck and mid back pain and decreased shoulder range of motion. The good news is there are multiple ways to combat these postural imbalances and decrease your neck and back pain throughout your day.

Tip #1: Get up and move frequently throughout your day. You can use a smaller beverage cup to increase the times you get up to refill. You can move your printer to another room. Set a timer for 30 minutes to remind yourself to move. Anyway, you do it, get out of your seat and move!

Tip #2: Use a standing desk or set your desk up ergonomically.

Tip #3: Take some time to do these great stretches for your office.

Doorway pec stretch

Scapular Retractions

Neck Stretches


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