Five ways to improve posture at your home office
We all know that the more you move throughout the day the better. And between working from home and stay-at-home orders, it can feel impossible to move enough. So, how can you improve your posture and health while sitting a lot during the day? Besides moving more throughout the day and aiming to get regular exercise, there are several other things you can be mindful of if you are sitting frequently. Here are 5 tips on how to counteract the negative effects of sitting all day.
How to set up the working space
When sitting a lot in front of the computer, it is essential to have your set up in a good place. It is very common for people to get stiff necks that can eventually lead to headaches if looking down on the computer for too long. By only lifting the computer to a height where your gaze is straight in front of you, you will have less strain on the neck and avoid bad alignment in your back. Make sure that the chair you choose to sit in supports your posture and you are able to sit with your back straight and shoulders relaxed.
Hunching Your Shoulders
Shoulders are the core of good posture but, staring at a computer screen all day has a way of causing your whole back to round forward so that your shoulders are hunched up by your ears. Remind yourself to sit tall, roll your shoulders back and engage your core! Take a peek at Withsara's most recent stretch class to add some movement to your daily desk routine.
Go Outside
A change of scenery, however short, can make a major difference in your perspective and productivity. Scheduling time to get out of the house and simply go for a brisk walk, sit on your balcony or get some vitamin D is crucial. Fresh air can help spark a new idea, clear a block or give you a new perspective.
Drink more water
Better hydration is a solution to many issues, and while more water is not going to open up your shoulders or loosen the hips, it will keep your tissues lubricated and healthy. It is recommended to drink at least two liters of water a day. Having a big bottle of water, rather than a small glass, next to you on your desk is crucial in order to finish drinking those two liters throughout your day.
Stretching
After being hunched forward for long periods of time, remember to stretch! Take the time to do some forward bends, neck rolls, and spinal twists to ensure your body is in top shape. Minor stretching will help with your posture, flexibility, and release of tension.
Try a forward fold to lengthen the back of your thighs, spine and get some blood flow into your head.
Take neck rolls to add movement to your head and release tension from your neck.
Remember to spinal twist. Rotating your upper body is essential to keeping limber and supple in your spine.
These small steps can easily be integrated into your daily routine! Encouraging your body to stay aligned can ensure a healthy spine, healthy perspective and healthy heart. Take these five tips and counteract the negative effects of sitting all day.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
