Three Exercises for Better Posture
Assessing good posture or bad posture can be a challenge for even the most skilled provider. At Turning Point Chiropractic we strive to keep people moving in a healthy and safe way. So whether you think you have good or bad posture this article is sure to give you some more information on how to improve it.
If you are like most people, you sit the majority of your day. Whether it’s driving to work, driving for work, sitting at work or relaxing on the couch after a long day of work, sitting has become part of our life. Unfortunately, so has poor posture. Forward head carriage, rounded shoulder, and a slouching position can lead to long term health effects like chronic headaches, degenerative joint changes, and muscle strain. So sit up straight, relax your shoulders, and learn three new exercises to help improve your posture.
Proper posture can be defined as “the state of muscular and skeletal balance that protects the supporting structures of the body against injury”. Two important concepts to take from this definition are balance and protection. Our joints, ligaments, tendons, muscles, and fascia are designed to work a certain way. When we put them in an optimal position this serves as protection to repetitive strain or even traumatic events. Our body is also highly adaptable, but if we continuously stress the tissues in a way that they weren’t intended, we tend to fall into an injury cycle.
This week we are excited to share 3 of our favorite exercises to avoid the aches and pains that come with non-optimal posture.
Thoracic Wall Extension
The first exercise is a great way to stretch out the front of our shoulders and create some extension in our mid-back. To perform, find a wall and stand an arms length away from the wall. Extend the arms so there is very little to no bend in the elbows with the fingers pointing up. Slowly push your hips back and let your upper body fall between the arms, keeping the head in a neutral position. Hold for about 3 seconds and perform 10 repetitions.
2. Chin Tucks
Our second exercise is to put the head in a better position. For every inch forward your ears go past your shoulders it adds an extra 10-12 lbs that the muscles of the upper neck and back need to support. No wonder so many people carry tension in this area! This exercise can be performed sitting or standing. To perform, attempt to pull your chin back toward your spine. Try to avoid looking down when performing this exercise. Imagine your chin is on a table and you are sliding it back. Hold for 2 seconds and perform 10 repetitions. You know you are doing it right if you give yourself a double chin.
3. Modified Brügger
Our last exercise is to strengthen muscles around our shoulder blades. This exercise can also be performed sitting or standing. Start by obtaining a neutral head position by performing a chin tuck. Next, lightly pull your shoulder blades down and back (try not to shrug). With the elbows bent and palms up, rotate your hands outward. You should feel the muscles around your shoulder blades working if you are performing this correctly. Hold for 2 seconds and perform 10 repetitions.
In the office we tell patients the best posture is the next one. In other words, keep moving! That being said, we realize there are days and time where you must sit for long periods. Try the exercises above and check out our YouTube video for more exercises and stretches to help improve your posture!
How to use a Standing Desk
Standing desks can be a lifesaver but if you don’t know how to properly use it, you could be doing more harm than good. Saratoga Springs chiropractor, Dr. Adam Favro, addresses some key point to getting the most out of your new desk.
How to use a Standing Desk
Your new standing desk arrive and you are ready to take on the week. But what are you supposed to do with this new desk? At our Saratoga Springs chiropractic office, we are asked at least twice a week about standing desks. Are they good for you? Do they really make a difference? How do I set mine up?
According to a 2014 Gallop pole, the average American is working 49 hours a week, or 9.9 hours a day. Working is the ultimate endurance sport and, like any sport, if you don’t have the proper equipment you can struggle. Furthermore, if you don’t know how to use that equipment, you may be doing more harm than good. Here are a few tips on how to get the most out of your standing desk.
The Set Up
Setting up your desk can be a challenge but there are some simple things to keep in mind. First, your monitor should be between 18-28” from your eyes with the top 1/3 of the monitor level with your eyes. Your elbows should be at a 90-degree angle with your forearms resting comfortably on the desk top. The keyboard and mouse should be at a comfortable position as to not strain your wrists.
Posture
As a chiropractor, posture is the thing that hits home. Similar rules apply to standing as to sitting. We tell patients to “preserve the curve”. The spinal column is shaped like an “S”. This feature allows great movement and is important in our daily function. When fatigue sets in, the head and shoulders come forward, and the curve in the middle back (kyphosis) increases and lower back decreases. This prevents your lungs from being filled fully and decreases oxygen to the brain.
Alternate Your Position
The most problematic aspect of your 9.9 hour work day is long periods of not moving. Standing or sitting in one position causes blood to pool and muscles to get tight and weak leading to poor posture among other things. The key to success is alternating between sitting and standing. If you choose to stand, switch your foot position. Try a wider stance with your feet just wider than your shoulders. Stand with weight mostly on one leg then switch to the other or in a split stance with one leg forward and one back. We also encourage patients to get a small box they can rest their foot on.
Get an Anti-Fatigue Mat or Balance Board
Anti-fatigue mats are those memory-foam-like mats that are supposed to keep you from getting tired. The truth is, when you’re tired, your tired. The real benefit of these mats is they keep you on an unstable surface so you have to continue moving. Muscles then contract which helps blood flow. If you are looking to add a little fun in your workday, check out these balance boards. They will work on balance, posture and keep you moving.
Take Breaks
Perhaps the most important thing is to take a break. The best thing you can do for your physical and mental health is to take small, frequent breaks. Our bodies thrive on movement and stimulation. By giving yourself what you need, you will find your days more productive and enjoyable.
A standing desk can be a life changing piece of equipment, but it will not be a magic solution. There is still effort that goes into setting up the desk and knowing how to properly use. For more information on how to set up your desk or to see if you could benefit from one, give our Saratoga Springs chiropractic office a call at (518) 584-9500.