So many people these days spend most of their working hours sitting down at their computers. This can affect posture, caused by tightness and inactivity of muscles. In this first instalment we address the common causes of poor posture and give you some tips that you can use in the workplace to protect yourself from postural demise. In the second instalment we get geeky and describe training strategies that I have used to help improve my client’s posture, mobility and strength. So, if you’re guilty of resembling Quasimodo while chewing the end of your pencil, staring at your computer screen, read on…
Poor posture from sitting badly typically causes people to have a rounded thoracic spine (upper back), protracted shoulders (shoulders pulled forward) and anterior pelvic tilt (pelvis is positioned forward and downward).
The causes of a rounded thoracic spine and protracted shoulders are most often due to a muscle imbalance in the upper back and neck: specifically the pectoralis major and minor (chest muscles) are shortened and tight. The middle and lower trapezius and rhomboids (back muscles) are lengthened and weak. Finally, anterior pelvic tilt (also, known as lordosis) is typically caused by tight hip flexors, lower back and weak hamstrings, glutes and abdominals.
Good Habits in the Workplace
Important things to consider while sitting at your computer for hours on end:
- Adjust your chair, so your eyes are level with the computer screen. (Get an office chair which adapts to your height and requirements.)
- Sit your bum right back on the rear of the chair.
- Sit upright with chest and shoulders back.
- Get up every 30 minutes and walk around the workplace to stretch your legs and keep the joints supple.
“With the help of videos, Geoff will be showing the best stretches, exercises and routines to avoid poor posture related problems.”
Geoff is a strength and conditioning coach with over six years experience as a personal trainer. With a BSc (Hons) in Strength and Conditioning Science, his coaching experience includes working with athletes across a range of professional sport (London Scottish FC, AFC Wimbledon and Chelsea FC…more