Yesterday I touted the benefits of technology for keeping us socially connected during this time of social distancing.  But with the increased time spent on our computers, using our mobile phones or pads, or watching TV, we need to take extra care to be mindful of our posture.

Prolonged slouched sitting and use of mobile phones and pads can strain the muscles of our back and neck leading to pain and the dreaded forward hunch.

Poor posture can also affect our breathing.  If you slump while sitting at your desk or lounging on the couch, your diaphragm and lungs get compressed, hampering optimal breathing. This can lead to the use of secondary breathing muscles, such as the upper trap and neck muscles along with the pec muscles of the chest.  When these muscles are overworked in this fashion, they become tight and shortened, furthering postural dysfunction.

Here are some tips for maintaining healthy posture:

Sitting at your desk:

• Sit with your buttocks all the way to the back of the chair, so the chair is supporting your entire thigh.

• Position the height of the chair so that your hips are level with your knees.  If your knees point down, the chair is too high.  If your knees are above your hips, the chair is too low.

• Make sure you have good back support.  If your chair doesn’t have lumbar support built into it, you can place a small pillow or towel behind the lower curve of your back for added support. You’ll be amazed at how just adding a little back support will encourage a straighter spine and improve sitting posture.

• If your computer chair has arm rests, make sure they are positioned so that your elbows and wrist are on the same level.  If your wrists are higher than your elbows, try padding the arm rest with towels or pillows to elevate your forearms.

• If your chair does not have arm rests, make sure your keyboard is positioned close enough to allow your arms to hang comfortably at your sides with your elbows bent at 90 degrees.

• Your keyboard and mouse need to be positioned close enough so that you are not reaching for them.

• Your computer screen should be line with your eyes so you don’t have to look up or down at it.

• Don’t sit too long.  Get up every hour and move around.

Sitting on the couch:

• Make sure your back is supported so you don’t slouch.

• Try and keep your feet on the floor

• Make sure your neck is properly supported

• Avoid the text neck by raising your phone up to eye level so you don’t have to look down…both in sitting as well as standing.

Now that you are done reading this email…take a break before you move on to the next one.  Put your arms up over your head and stretch them back allowing your spine to arch backwards and your chest to stick out.  Hold for 10 seconds.  Next, move your head side to side and pause for a few seconds while comfortably looking over your shoulder. Bring your chin down to your chest and then slowly look straight up towards the ceiling a few times.  Stretch out your legs by extending them out one leg at a time and finish up by marching your legs in place and tapping your toes. 

Now you can move on!

Check out these exercises to help stretch and strengthen your postural muscles.

Maintaining good posture not only looks better aesthetically but can help your health as well. 

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!