5 Posture Correction Exercises You Should Do Daily at Work
Posture Correction Parramatta
Posture Correction is necessary to counteract the stresses we put our bodies through daily. The advances in technology now demand us to sit for prolonged periods and stare at a screen. Sitting forces our body into an unnatural position, which over time will lead to postural imbalances. While seated your spine is subject to constant forward bending, which over time, can cause micro trauma on a cellular level leaving you at higher risk of developing back pain over your life time. Muscular stiffness can develop in your neck, lower back, hips, chest and hamstrings as the muscles that cross these joints are under constant tension.
“If you spend more than 2 hours of your day seated you are more at risk of developing postural related health complications”
As clinicians, we cannot stress the importance of preventative care for Posture Correction to ensure optimal health. You may be unaware of these micro stresses your body is being exposed too as the effect is not immediate. In today’s workplace, common repetitive stresses involve; prolonged sitting, bending, lifting, pushing, pulling, carrying a bag on one shoulder, continuous typing, mouse use and excessive phone and tablet use.
Health Implications of Poor Posture
If you spend more than 2 hours of your day seated and are not engaging in a well structured exercise routine, you are at an increased risk of developing postural imbalances. The health implications associated with poor posture range from spinal curvature, nerve constriction, soreness and pain, headaches, neck pain, poor circulation, restricted lung capacity, increased stress on joints and muscles, poor digestion, quicker fatigue. Typical signs and symptoms include:
- Forward head carriage
- Eneven shoulders
- Forward or rounded shoulders
- Hunched mid or upper back
- Increased curve in lower back
- Tilting in your pelvis
- Spinal scoliosis
Try These Simple Assessments
- Can you touch you toes pain free?
- Can your hands make contact behind your back in both directions?
- Are you able to sit cross legged comfortably?
- Can you put your jacket on without any shoulder pain?
- Can you look left and right without pain?
If you answered NO to any of the questions above, we recommended scheduling a 30-minute GAP FREE Exercise Physiology appointment with one of our health professionals. During this appointment your practitioner will complete a comprehensive postural assessment to determine whether you have any postural imbalances that need addressing.
Learn How to Live a Pain Free Live
Our bodies are extremely smart and have the ability to adapt to our environment and will continually make minor adjustments to keep up with our bad habits. For example, if you sit with slouched posture, your neck and head position will still adjust to ensure your eyes still look straight ahead. This then changes the natural curve in your neck leading to the development of an excessive curve forming. Remember, pain is your bodies way of telling you that it is under stress and needs help. In this case, turning to pain relief medicate will only mask the underlining issue and not treat the core problem.
At AMS, either our Physiotherapist or Exercise Physiologist will thoroughly assess you to identify the root cause of your pain. Once this has been established, implementing a specifically tailored treatment regime is key is ensuring a positive outcome. Don’t let pain affect your quality of live!
5 Exercises to Help You Reduce Spinal Stress & Pain
To address Posture Correction, we recommend you implemented these exercises as part of your daily work routine. Try set an alert to prompt you on every hour to complete these exercises. The seated shoulder squeeze, seated hamstrings stretch and neck retraction can all be done at your desk while you continue to work. You should aim to change your postural position every 30 minutes.