I have many clients whose professional life dominates their time and energy. They often work 60 hours a week and hope to fit exercise in wherever they can. Sound familiar?? Though I cannot convince them to scale back work hours (not for lack of desire) I often suggest this simple exercise to counteract the negative effects of a desk job.
Have you ever watched cop shows like my favorite, T.J. Hooker? (It's an oldie but goodie!) Well, the perpetrator is always commanded to do three things:
1. FREEZE!
2. PUT YOUR HANDS UP!
3. HANDS BEHIND YOUR HEAD!
Now, I know this seems silly, but stay with me.
First, you know your day will be a long one, so every 45 minutes or so you should stop and break from what you are doing...FREEZE!
Second, you probably have been hunched over a desk of papers or in front of some sort of computer. A shoulders-forward position prevents the postural muscles of your upper back from doing their job effectively, so...PUT YOUR HANDS UP! (This second step is even more effective if you stand while you do it.)
Third, in order to truly get the postural muscles activated, HANDS BEHIND YOUR HEAD! Clasp your fingers behind your head and squeeze your shoulder blades together, and then relax and allow your arms to return to your sides. Repeat the steps as many times as needed. It may shock you to learn how tight your shoulders and neck really are.
Remember: Reduce tension to increase production.
Showing posts with label posture. Show all posts
Showing posts with label posture. Show all posts
6.17.2008
360ยบ Wellness: Pain in the seat
Have you noticed that after spending even an hour in today's stingy airline seats, you walk away feeling like human origami? We here at ATT just returned from a trip to Chicago—days later, our knees still bear the imprint of the tray table.
Art has often observed that sedentary activities can cause significant postural and muscle imbalances. He talked us through some ways to strengthen our sitting and help spare our musculoskeletal systems:
In the car. Check the position of your seat. You should be able to comfortably operate pedals without having to twist your foot to the left or right (seat's too close) or stretching to reach (seat's too far back). Your upper body should be centered on the seatback and within easy reach of the car's controls. If you're driving long distance, be sure to plan some rest stops for stretching and movement.
At your desk. Rest your bottom as far back in your chair as it will go, so that your thighs are fully supported. The height of your chair should allow your feet to rest fully on the floor, knees at no less than 90 degrees. If you like, you can use an adjustable foot rest to keep the pressure off the backs of your legs and to allow balanced shifts in leg position while you sit. But get up, stretch and move around at least once an hour.
On a plane. As we found out, unless you've got the funds to buy a business- or first-class seat, you've got very little control over your in-flight legroom. But the travel site TripAdvisor has put together Seat Guru, a comprehensive guide to choosing a good seat on your next plane trip, including details such as which seats are difficult-to-recline or misaligned on specific planes!
Whatever seat you score, as in your car and office, keep your body as centered and supported by the seat as possible. Bring or request cushions to support your head and neck if you feeling like napping; stay hydrated; and if possible, get up to stretch your legs at least every hour or so.
For more information, visit
DrivingErgonomics.com
The office posture guide from the University of Western Ontario
SeatGuru.com
Share your seating nightmares and solutions below.
Art has often observed that sedentary activities can cause significant postural and muscle imbalances. He talked us through some ways to strengthen our sitting and help spare our musculoskeletal systems:
In the car. Check the position of your seat. You should be able to comfortably operate pedals without having to twist your foot to the left or right (seat's too close) or stretching to reach (seat's too far back). Your upper body should be centered on the seatback and within easy reach of the car's controls. If you're driving long distance, be sure to plan some rest stops for stretching and movement.
At your desk. Rest your bottom as far back in your chair as it will go, so that your thighs are fully supported. The height of your chair should allow your feet to rest fully on the floor, knees at no less than 90 degrees. If you like, you can use an adjustable foot rest to keep the pressure off the backs of your legs and to allow balanced shifts in leg position while you sit. But get up, stretch and move around at least once an hour.
On a plane. As we found out, unless you've got the funds to buy a business- or first-class seat, you've got very little control over your in-flight legroom. But the travel site TripAdvisor has put together Seat Guru, a comprehensive guide to choosing a good seat on your next plane trip, including details such as which seats are difficult-to-recline or misaligned on specific planes!
Whatever seat you score, as in your car and office, keep your body as centered and supported by the seat as possible. Bring or request cushions to support your head and neck if you feeling like napping; stay hydrated; and if possible, get up to stretch your legs at least every hour or so.
For more information, visit
DrivingErgonomics.com
The office posture guide from the University of Western Ontario
SeatGuru.com
Share your seating nightmares and solutions below.
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