Many of you are working from home and it is important that you are sitting the correct way! Working hours at a time in the same position, your sitting posture could suffer. Here are a couple of tips to ensure you are sitting the right way.
- Make sure your chair is at the correct height for you. Your feet should be planted firmly on the ground and try to avoid crossing your legs
- Keep your knees level with your hips
- Make sure your back is supported by back of chair
- Sit up straight making sure your shoulders are not hunched forward or rounded
- Pay attention to your head position, make sure your head and chin are not sitting forward in front of your shoulders. A good tip is to keep your ears aligned with your shoulders!
- Make sure your computer is at eye level to prevent your neck from bending forward or backwards
Here are some exercises and stretches that will improve your posture!
Wall slides: start with your back against the wall, place your arms against the wall at a 90 degree angle, moving your arms up the wall slowly and then back down to the starting position. Repeat this motion 10x, repeat 3x
Child’s pose: start by sitting on your knees, slightly spread your knees apart and reach your arms out forward as far as you can. Hold this pose for a minute, repeat 3x
Scapular squeezes: start with arms by your side, squeeze your shoulder blades together and focus on pulling your chest open. Hold this for about 5 seconds and complete 10 reps, and repeat for a total of 3 rounds
Try these exercises at home and see how you feel. If you are feeling pain with any of these exercises stop them immediately and give us a call. We would love to get on the phone with you to see what we can do to help you.
