Your mother likely told you to sit up straight and not slouch – and as it turns out, good posture is not just a good look in the workplace, but it can also help keep lingering aches and pains at bay. Avera physical therapist Eric Learing, DPT, shares a few tips to avoid getting a pain in the neck while getting work done.
What exactly is ergonomics and why is proper posture important?
Ergonomics is the study of body movements in relation to performing functional movements and more specifically how the body functions in the workplace. The body is meant to move, so being stuck at a desk all day is not ideal for the body. Taking some time to take breaks, to move and to stretch is important to relieve some stresses on certain areas of the body that can hold stress throughout the workday.
What are the common stress areas of the body?
The neck, shoulders and upper back are the main pain points especially on somebody that works at a sitting desk posture most of the day. Maintaining an upright posture and accentuating your sitting up tall and straight helps to relieve areas of the neck and upper back.
What are some simple exercises that you can do at your desk?
- Chin tucks: This one isn't the most attractive exercise, but is very effective. A chin tuck pulling the head backward over your shoulders and creating a double chin. Doing a few short reps helps to stretch the muscles and support systems in the upper neck.
- Trap stretch: Stretching the upper trap muscles by pulling your head down side to side. Sort of like trying to bring your ear to your shoulder on each side to gently stretch out the upper trapezius muscles of your neck.
- Pec stretch: Opening up the pecs and chest helps reset your posture and get your spine and back in line. So simply using your arms to open up your chest and body.
I usually recommend for people to set a timer or use the fitness reminder on your watch or tracker every 45-50 minutes. Not necessarily to do all the stretches, but to cue yourself to sit up tall and check where you’re at. That way you can assess whether you’re slouching and whether you need to sit up tall. You can also run through some of those stretches a couple times in the morning and afternoon of a work shift and that would definitely be sufficient.
Is there a benefit to having a standing desk or convertible desk in the office?
Standing desks have become much more common that we see in different work settings and work areas and it's great because it does give the body a chance to change position, so from sitting to standing it stretches out muscles through the lower back and through the hips that don't get to move when you're seated. I will say however that just standing does not generate a whole lot of calorie consumption, any different than sitting so it is important to find time to exercise throughout the week when you're not at work to maintain physical fitness and health.
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