Good desk posture is important for maintaining the health of our muscles and joints.
Many of us spend much of each day sitting at a desk. Our shoulders begin to feel the strain, and lower back aches creep in midday. That is why good desk posture is so important. Sitting at a desk for hours on end makes proper posture crucial for maintaining the health of muscles and joints. This post shares why good desk posture is so important and stretches you can do at your desk to help maintain posture.
Why is good desk posture important?
Whether sitting at a desk or standing, poor posture can lead to health problems. Bad posture places undue stress on your spine, leading to misalignment and, over time, wears away at joints. Other risks of poor posture range across the board, from anxiety to heartburn to gut issues. Maintaining good posture while sitting at a desk helps alleviate these risk factors and maximizes workflow productivity.
How to Properly Sit for Good Desk Posture
Good desk posture can take practice, but remembering to be mindful of body positioning can help.
1.) Keep your head in line with your shoulders.
You want to keep your head upright and your face an arm’s length away from the screen. Leaning in towards the screen puts added strain on your neck. Keeping the monitor at eye level can help keep you from moving your head forward.
2.) Keep your shoulders back and relaxed.
3.) Place your back flat against the chair.
When your back is flush against the chair, it keeps your spine in proper alignment. Slouching causes the spine to compress and can lead to pinched nerves, muscle tension, and joint strain.
4.) Wrists should be at or below elbow level, with arms parallel to the floor.
5.) Keep feet flat on the floor.
Crossing your ankles or legs puts additional strain on your back and puts your entire body out of alignment.
6.) Leave your legs at a 90-degree angle.
Raising or lowering your chair depending on height is important for keeping your knees at hip level with thighs parallel to the floor. Getting a footrest can help those who are shorter.
With the proper desk posture, sitting long hours at a desk should be easier on your spine. If you begin to feel strain, there are also stretches that you can do to help ease some of the discomfort you feel.
4 Easy Desk Stretches
Neck Stretch
Release the tension in your neck by rotating your head side-to-side. Do this 3 times on each side. Then do the same front-to-back allowing your neck to feel the stretch—end by slowly rolling your head from one shoulder to the other.
Back Stretch for Good Desk Posture
Move forward, so you are seated on the edge of your chair. Raise your arms above your head as if trying to touch the sky. Grasp fingers together. Stretch to the right to feel the stretch in your side, and hold for 10 seconds. Repeat on the left. Lean slightly forward, with your lower back rounded to the point where you feel a gentle stretch, and hold for 10 seconds. Lean backward while raising your chest as if you are beginning a back dive. Hold for 10 seconds. Repeat as needed.
Hip and Glutes Stretch
The more time we spend sitting at a desk, the tighter our hips get. Cross your right ankle over your left knee (the left foot should be flat on the floor). Slowly bend forward until you are lying across your legs. You should feel the stretch in your right hip and glutes. Hold for 15-20 seconds. Repeat by placing your left ankle over your right knee with your right foot firmly on the floor.
Shoulder and Tricep Stretch
Start with a few shoulder rolls, first toward the front of the body, then toward the back. Next, raise your left arm and drop your hand so that it touches your right shoulder blade. Put your right hand on your left elbow and gently pull your left elbow towards your head. Repeat this with the other arm. If you cannot raise your arm, try hugging your arm across your chest from the front of the body.
These are just four stretches you can do at your desk to help with movement and ease discomfort from extended amounts of time in a seated position. You can also try doing wrist stretches to help with carpal tunnel issues. If you have a 15-20 minute block of time in your schedule, try a desk yoga video. Anything you can do to help maintain good desk posture helps!
Posture Support in Oviedo, Florida
As you start to be more mindful of your desk posture, it will help to meet with a chiropractor to get your spine back to a healthy alignment. Regular spinal adjustments, good desk posture, and stretching throughout the day help keep the spine in proper alignment. Spinal alignment plays a crucial role in body function and pain management. Our team at ProCare Oviedo Chiropractors is here to help! Located in Central Florida, we offer various services to aid posture support. Contact our office with any questions or to schedule an appointment.
