|
Corporations around the world are implementing ergonomic initiatives to
combat the negative effects on the body from spending a forty plus work week
at a desk. However, adding ergonomic chairs and keyboards is only the
beginning. Incorporating flexibility and strengthening exercises for
the postural muscles is essential to stave off poor posture, neck soreness,
or the development of thoracic kyphosis (hump back).
Many of us are aware that good posture can illustrate self-confidence and
create a positive presence as we enter a room. What not everyone recognizes
is that posture is hard work; the postural muscles of our upper and lower
back require a combination of strength and flexibility to work effectively.
Initiating a proper stretching program, coupled with a strengthening routine
that focuses on improving the endurance of our postural muscles can change
how you feel at your computer.
Stretching Has Many
Benefits
Not only does stretching increase the range that a joint can move through,
but it also reduces muscle tension and improves circulation. Here are some
general guidelines for stretching:
-
Stretching should
never escalate or cause pain.
-
Stretch until you
feel a comfortable amount of tension in the muscle and avoid bouncing.
-
Breathe slowly and
calmly as you enjoy the stretches; never hold your breathe.
Stretching Exercises
to Try
1
Side Bend. Gently use your right hand to guide your head to your
right shoulder (ear toward shoulder) while keeping your gaze straight
ahead. You can do this seated or standing. Hold for 3-5 breathes, repeat
on the left.
Tip:
perform this stretch while you wait at the copier or as your computer
processes something.
2
Shoulder Depression. Begin seated, then grasp the sides of your
chair with both hands. Pull your shoulders down and backward. Your
shoulder blades should squeeze together and down. Hold for 3-5 breathes.
Tip:
your chest should also
be protruding forward, adding a good stretch of your pectoral muscles.
3
Prayer Hands. Press your palms together in front of you, then; bring
your hands downward toward your waist while keeping the palms together. Feel a mild stretch in your forearms. Hold for three to five breathes.
Tip:
try this stretch while you read a document off your screen.
4
Beach Pose. Interlace your fingers and cup the back of your head as
if you were relaxing in the sun. Squeeze your shoulder blades together and
bring your elbows away from your face. Hold for three to five breathes.
Tip:
you should feel the muscles between your shoulder blades working to maintain
this position as well as a stretch to the front of your shoulders.
Tip:
put a pop-up reminder on your computer to remind you to stretch every half
hour!
These stretches should be performed a minimum of three times a day, but can
be done multiple times if you are injury free.
Benefits of
Strengthening
Strengthening your postural muscles will lessen the amount of effort you
need to maintain good posture. When your postural muscles are weak, sitting
tall can feel like a job in itself! Here are some general guidelines for
strengthening:
-
Exhale on exertion
(exhale during the hard part of an exercise).
-
Strength training
should never be painful or increase discomfort of any sort.
Strengthening
Exercises to Try
1
Shoulder Blade Squeeze. Begin with your elbows pinched at your side
and your forearms parallel to the floor (palms facing inward). Squeeze the
shoulder blades together as you keep your elbows at your sides, and move
your forearms away from one another. Hold for a count of 10, repeat three
times.
Tip:
be careful not to let your shoulders rise up toward your ears - keep them
relaxed!
2
Wall Push-ups. Begin standing one to three feet from a wall. Place
your palms on the wall shoulder width apart and at shoulder height. While
keeping your back straight, lower yourself toward the wall and squeeze the
shoulder blades together. Push through your palms back to starting
position. Repeat 10 repetitions or as tolerated.
Tip:
imagine pinching a credit card between your shoulder blades.
These strengthening exercises can be performed two to three times per week, allowing
yourself a day of rest in between. If you have access to a gym or exercise
equipment, incorporate the lat pull-down and seated row machines for further
benefit.
Beyond these
stretching and strengthening exercises, don't forget to keep your body in
motion! Increase the lubrication in your joints and spine by becoming a
fidget! Just gentle nodding or shaking your head “no” can rejuvenate the
muscles of your neck. It will take some time (a few weeks) until you truly
notice the benefits of this new exercise program—so stick with it and
give your body some time to adjust.
Catherine Fiscella,
MSPT, is a licensed physical therapist and certified personal trainer in New
Hampshire. She is the writer/choreographer of the fitness video Keeping
Fit in Your Fifties and has been featured in SHAPE Magazine’s monthly
column, Target Training.
|
