In our first blog we talked about the negative health consequences of a sedentary work environment. For this blog we will talk about healthy exercises for our posture. To review, due to gravity sitting causes our upper back and neck muscles to overwork resulting in these muscles becoming tight, and painful while the muscles opposing their actions, the mid back and chin, to become weak and dysfunctional. Unfortunately, many of our non-work activities; reading, TV, computers, and smart phones are sedentary. One solution, if you can, is to workout 2-3 times per week in a way that counteracts these soft tissues imbalances. Unfortunately, many standard workouts can perpetuate or fail to address this pattern.
Another solution is to do postural exercises in the very environment that produces these injuries. Perform these exercises every hour of sitting:
1. Bruegger: This is really several exercises in one and if you are only going to do only one this is the one. The neck should be in a neutral position meaning that the chin should be LEVEL. The shoulder blades are both going down and slightly in (feels like the shoulder blade is locking against the rib) and finally you are sitting on the very edge of your chair feeling the weight on your heel and midfoot. Every hour perform 5-6 reps with a five second hold. Do not force this exercise and there should be no pain. Remember it is not how hard you do these exercises it is about waking up certain muscles and relaxing other ones.
2. Standing Back Extensions: This is an excellent exercise for the lower back discs that are stressed in the opposite position while sitting. Remember pain free movement only, 5-6 reps with a 2-5 second hold. NEVER return beyond the upright position, otherwise you go into flexion, the stressful position our low back is in when we sit.
3. Shoulder Rolls: As we work at the desk our shoulders are hanging forward and down and so, we perform this exercise by rolling our shoulders up, back, and down. Again, this exercise should not hurt if it does, slow your roll and make the circle less big. Perform 5-6 reps every hour and no hold is necessary.
There is a higher level of these postural exercises by using a band. If you want guidance on these exercises check with me on your next visit.
