Posture is an important aspect of our overall health. Incorrect posture can lead to several issues, such as back/neck pain, headaches, increased stress, muscle spasms, and joint stiffness. Below are tips for proper posture:
- Avoid forward head: perform a small chin tuck by making yourself taller from the back of the head to activate muscles that stabilize your neck.
- Do not shrug your shoulders: keep the shoulders relaxed, slightly down and back to give the upper back more stability.
- Think chest up: this will assist with preventing the shoulders from slouching forward.
- Belly button in: gently attempt to pull the belly button up and in towards your shoulder blades, which helps to activate your inner core stabilizing muscles.
- C Curve in low back: pull your vertebra (bones) in the low back forwards to create a small curve in the lumbar spine (imagine a cable cord pulling your belly button forward).
- Knees slightly bent and facing forward: avoid "locking" the knees straight, and do not let them cave in together.
- Feet shoulder width apart: this will help create balance and a solid base of support throughout the body.
Here are ergonomic tips for sitting at your desk and computer at work:
- Always sit back in your chair with your back supported.
- Have computer monitor at eye level.
- Place mouse and keyboard low so that your forearms can remain on the armrests.
- Scoot your seat close to your desk to avoid slouching forward.
- Have seat height at a level where feet are flat on the floor.