Your body was designed to move! However, due to workplaces and lifestyles the average person sits 6-7 hours per day. Prolonged sitting can be tough on your spine and other joints.
Keep these considerations in mind:
- Maintaining the lumbar curve helps maintain the thoracic and cervical curves. Aim to have your feet firmly resting on the floor with knees bent at 90-100 degrees. Adjust your chair if possible, or place something under your feet. Better yet, consider sitting on a stability ball instead! (Check out the video and hear me explain why this is a better choice for you). Some people have even modified their workspaces to allow them to stand while working on a computer or writing. Take a look at your work station and what improvements can be made. Get creative!
- The average head weighs 10-15 lbs. Improper sitting posture pushes the head forward, which places severe stress on the muscles, ligaments and vertebrae of the upper neck. 73% of people who sit on the job suffer from headaches due to poor posture. A loss of the normal cervical curve can stretch the spinal cord by 5-7 cm! This leads to many unwanted affects in your whole body. It’s not uncommon for vertebral misalignments in the upper neck to create symptoms such as dizziness, allergies, migraines, chronic fatigue, sinus congestion, emotional stress, and pain or tingling in the arms, hands, and shoulders. Take visual breaks every 10 minutes from your computer screen, and breaks from sitting every hour.
Whether you are at home or office, try these 2 minute stretches:
1) Lying on your back, bring your knees to your chest and hold for 4 seconds.
2) Lying on you back, bring your knee to the opposite shoulder and hold for 4 seconds. Repeat with other knee to opposite shoulder.
3) Leaning on a chair or table edge perform a cat stretch by arching your back towards the ceiling with your head looking down, rounding your back. Hold for count of 10.
4) Interlock your hands behind your lower back, stretch your shoulders backwards and point your nose to the ceiling while pushing your hands towards the floor. Hold for a count of 10.
5) Roll your shoulders backwards, then forwards, doing 10-20 rotations each way.
6) Interlock your fingers and push your hands in front of you and away from your body. Hold for a count of 10.
7) Roll your neck right then left, repeating several times both directions. On your last turn to the right hold the position for a count of 10. Repeat with other side.
8) Perform circular motions with your wrists for 60 seconds.
9) Point and flex your feet, alternating each side. Roll your ankles around in a clockwise direction for a count of 10, then change direction.