The computer age has led to many benefits in productivity for most companies. However, it has led to many people having postural related pain. Forward head and rounded shoulder posture is a “normal” position for many of these computer people. The following are descriptions of posture exercises that can help minimize or eliminate some pain and discomfort. If you have any pain with these simple exercises stop immediately and consult a physician.
These exercises can be performed 2-3x a day to help alleviate tightness caused by sitting at your desk in front of a computer. If any of these cause any pain, do not perform and see a health care professional.
- Shoulder Blade Squeezes
In a good sitting position (with your back straight), pull your shoulder blades back and down. Hold this position for 10 seconds, and perform 10 times. This exercise helps strengthen your shoulder girdle, which helps with putting your head and neck in a healthy position.
- Lateral Flexion Stretch
In the same good sitting position, sit on your left hand and then tilt your head to the right. Make sure your head stays straight, so your right ear is tilting down toward your shoulder. You may or may not feel a stretch (depending on how flexible your neck is). If you do not feel the stretch, gently reach up with your right hand and gently pull down on your head to increase the stretch. Hold this position for 15 seconds and perform five stretches to each side switching your hand positons.
- Chin Tucks
Still sitting with your back straight, pull your chin straight back (do not tilt your chin towards your chest). If you are doing this correctly, it will look like you have “a double chin”. For people with neck tightness, they will feel a pulling sensation in back part of their neck. Hold this position for 10 seconds 10 times.
Just be sure to apply any of these exercises and always check your posture. Make it a habit for a healthy you!
By Martin Zackroff, MPT
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