Fix Your Posture (While You Work)

Use the 20-20 rule.  Trying to sit up perfectly straight all day is impractical and will only tire you out.  Every 20 minutes, stand for 20 seconds and stretch or shake things out.  Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation.  Now you’ll have the power to sit up straight.

Here are some desk stretches that you should repeat frequently throughout the day.
 
Workplace Risk Factors
Common Musculoskeletal Injuries
Keep Your Posture in Check
How To Stretch
  • Prolonged sitting
  • Repetitive movements
  • Poor flexibility
  • Weak postural muscles
  • Improper adjustment of equipment (Ergonomics)
  • Stress
  • Physical Inactivity
  • Carpal Tunnel Syndrome
  • Neck & Back pain
  • Shoulder Bursitis
  • Tendonitis (rotator cuff, tennis elbow, thumb, forearm, wrist, trigger finger)
  • Maintain low back curve
  • Stabilize the low back curve by contracting the transverse abdominal muscles (pull in belly button)
  • Keep head fairly straight
  • Keep neutral sitting position (2 feet on the floor)
  • Keep shoulders relaxed (not up in ears)
  • Tension in muscle; not painful
  • Hold each stretch in a static position for 20-30 seconds; no bouncing
  • Breathe into the stretch
  • Repeat stretches 2-3 times per day.
Stretch
Execution
Neck
  • Sit up tall and tilt your left ear to your left shoulder.
  • Repeat on opposite side.
Chest
  • Sit on the edge of your chair.
  • Clasp fingers behind you and lift arms to desired height keeping your arms straight.
Upper Back
  • Sit up tall and clasp fingers in front of you pushing your palms away
  • Round upper back to enhance stretch.
Lower Back
  • Roll away from your desk and sit on the edge of your chair.
  • Open legs wider then hip width.
  • Let your upper body slowly descend to the floor
Glutes
  • Sit up tall.
  • Cross your left leg over your right leg so that the outside of your left ankle is above your right knee.
  • Bring your chest towards the leg to enhance the stretch.
  • Repeat on opposite side.
Quads
  • Sit on the edge of your chair.
  • Place the toes of your left foot as far back on the floor as you can.
  • Your knee should be facing the floor.
  • To enhance the stretch, push your left hip forward.
  • Repeat on opposite side.
Shin
  • Sit on the edge of your chair.
  • Place the toes of your left foot as far back on the floor as you can and point.
  • Repeat on opposite side.
Hamstring & Calf
  • Roll away from your desk and sit on the edge of your chair.
  • Keep your left leg straight and place your heel out in front of you with your toes up toward the ceiling.
  • Bring your chest towards the thigh.
  • Repeat on opposite side.
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