More than just a pain in the neck, studies have shown that having bad posture can have both physical and emotional effects on you, including increased feelings of depression, restricted circulation and decreased energy. Especially if you’re sitting for hours at a time, this could lead to serious health problems. If your position requires you to sit at a desk for extended periods of time, here are some ways you can keep your energy flowing.
Office Job Exercises to Improve Posture
- Spine Stretch. Sit upright, then lift your arms overhead, keeping your elbows straight. Interlace your fingers and bend slowly to the right side, then the left side.
- Spine Twist. Cross your left leg over your right leg. Cross your body, placing your right arm over your left leg. Look over your left shoulder and slightly twist your body. Repeat this on the opposite side.
- Toe Extensions. Stretch out your left leg, pointing your toes forward. Then point your toes upward. Repeat this five times, then do it with the other leg.
Proportions to Protect Against Back Pain
Chair. Adjust your chair so that your feet rest comfortably on the floor and your knees are level with your hips. If your chair doesn’t provide lumbar support, place a cushion behind the curve in your lower back.
Footrest. If your chair is too high for your feet to be flat on the floor, put in a footrest. Try a small stool or a stack of sturdy books.
Posture. Center your body in front of your monitor and keyboard. Sit up straight, keeping your thighs and knees at about the same level as your hips. Keep your forearms level or tilted up slightly.
Get Up and Walk Often!
Even with good posture, muscles can tire from sitting for hours. It’s necessary to change positions frequently, and one of the best ways to do that is to get up from your chair every half hour for a couple minutes and have a good stretch.