|
Issue and
Why it happens, how it hurts |
Proper Position |
What to do/Exercises |
|---|---|---|
| Head Poke
� Your head weighs 8-10 lbs and when it drops forward of the shoulder line, it creates stress on the base of the neck and upper back � If you carry that more to one side, it creates further imbalances | � top tool bar at eye level with the head in a neutral position
� Computer monitor between 18-36" - an arm's length based on vision and eye wear | � Bring your ears back over your shoulders
� Wall stand - stand with your head, mid back and tailbone at a wall � Finger point - as a check, press your nose back with your finger |
| Hunch Back
� when you slouch and round forward, it overstretches your rhomboids and tightens your anterior delts (front shoulder) and chest � The more you sit like this, the more these muscles stretch and tighten in this position and the tougher it becomes to stand or sit straight | � Plumb line! Ears over shoulders, chest open, shoulders over hips
� Upper back resting against your chair back � Lumbar support sitting in the small of the back to promote a natural and neutral curve | � Wall stands
� Scapular squeezes � Chest stretch � External Rotation � Dumbbell, barbell or seated rows |
| Glute Side
� When your hips start to slide away from the base of your chair, hips slide forward, upper and lower back curve � You lose your lumbar curve, the support for the upper body and your breathing capacity | � Ears over shoulders, shoulders over hips
� Hips should be back in the chair with the height set so that the knee is in line with the hip (avoiding a slide) | � Chair setting - knees line with hips and lumbar support sitting in the "small" of the back
� Wall stands � Squat ups � Reverse the curve |
| Round & Reach or Twist
� We take short cuts over or around our desk because "it'll only take a minute" - which then often extends � When you lean forward or have "forward flexion" it puts pressure on the low back | � Reducing a forward lean in your working position as much as possible
� Turning to face your keyboard and documents you are working on | � Be greedy - keep all your work within reach as though they were top secret!
� Elbows in - keep your keyboard and documents working with your elbows in at the sides � Reverse the curve � Take mini breaks - change your posture or move |
| The side slouch
� We often catch ourselves favouring or leaning to one side � This creates an imbalance with the strain and position of muscles which increases your vulnerability to aches, pains and strains | � Right angles and straight lines!
� Ears above shoulders, shoulders above hips � Elbows under shoulders, feet under knees | � Be aware!
� Give yourself reminders � Balance your lean - go the other way! � Take breaks - get up and move � Sit and Reach stretch |
| Knee cross, curl or tuck
� Very often we fall in to bad habits of crossing, tucking or sitting on one leg � Reduce circulation which reduces blood flow and oxygen creating fatigue to you and that body part! | � Knees in line with hips and heels in line with knees
� Feet up on a riser of some type for support | � If you cross your legs - get up more frequently to promote circulation; change your cross regularly
� Desk chair hamstring stretch � Twister |
