If you often find yourself slouching at your desk, struggling with a stiff neck and shoulder spasms, follow these simple tips to improve your posture.
- Think ‘string’. Imagine a string pulling your head up to the ceiling while your feet are planted firmly on the ground. The metaphor of a string will help you to visualise more height and keep you from slouching.
- Make your desk work for you. Ensure that your desk and office chair are ergonomically sound: adjust the height so that you are able to sit with both feet flat on the floor. Sit upright and don’t cross your legs. Use a lumbar cushion for support. Make sure that your elbows are relaxed and next to your sides with your shoulders down. Your computer screen should be raised so that you don’t have to bend your neck down.
- Get up and stretch. Are you guilty of slouching in your chair? Remind yourself to fix your posture by getting up and stretching during the day.
- Include core-strengthening exercises in your routine. A strong core and lower back form the foundation of any good posture.
- Stand on your entire foot. Posture problems tend to stem from placing weight on the heel of the foot, which causes your feet to turn inwards, increasing stress on your weight-bearing joints such as your hips, knees, ankles and lower back.
- Do this movement to improve your posture instantly: roll your shoulders down and back, then pull your elbows back towards your lower back.
- Take a picture of yourself with the correct posture and place it where you can see it often. When you see it, you will be reminded to stand up straight, suck in your stomach and pull your shoulders back and down.