Junio 20, 2019

How to improve your posture at work

Posture at work, back pain, neck pain, hunching, deskwork

If you´re like many, your job requires you to be at a desk for long periods of time. Apart from the physiological aspect of low metabolism generated from being seated the entire day and all the consequences that it bring you also have biomechanical issues due to a prolonged static position.

To prevent this biomechanical issues that will lead you to musculoskeletal disorders and injuries you can use some principles that I ‘ve found useful with clients.

Practice different postures at work

If neutral posture was the solution to not having musculoskeletal disorders or injuries there wouldn`t have increased the number of injuries in the workplace.

Neutral doesn`t exist in terms of movement. You flex or extend. You rotate left or right. And you bend left or bend right. Neutral is recommended as a safety position but your body doesn`t move at all in a safe way.

If you set one alarm, each hour and use a postural based exercised program to change your posture at work.

Flex and extend the spine

Spine, posture at work, posture

Flexing and extending the spine can help you with preventing musculoskeletal injuries.

Depending on your injury history you can feel pain flexing or extending the spine. So, you don`t need to go until maximum flexion or extension.

To start changing your posture, do it seated while at your desk. You can start extending the spine (open your chest) until you can. When you get maximum range your motion flexion has to start. So you start flexing the spine from an extended position, hunching it back. Repeat and do it dynamically.

This will lengthen your spine and abdominals muscles, and also your chest and upper back muscles.

There is only one rule when doing this movement: No pain.

At Workoutbcn Strength and Movement, clients are firstly assessed in terms of movement capacity and only after exercises are prescribed. You can be a top sportsman or Joe or Jane and the same procedure will be take.ç
Contact me for an assessment. I ll will be delighted to help!

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