Sit Up Straight, Dear, and Stretch!

I type this as I am hunched over my computer finishing up the design on a blog job that I have been working on. My eyes are strained and my posture totally stinks.

As I was stretching my back I thought about something I read today in my personal trainer exam book about posture and the effects that bad posture can have on your body.

So did that make you sit up a bit straighter, my dear?!

Holding your body in a certain position for a long period of time can throw off your muscles and cause you pain. It can also inhibit the way that you breathe. Slumped shoulders are not only bad for your shoulder area but for your back as well. Is your body aligned? If not, make a conscious effort to get it that way.

One thing the book mentioned was the way that many people who work in an office over a computer (ME!) have a tendency to hold their bodies slumped over more because, well, that is the way we sit for hours upon hours. Is this you? If so, each time you catch yourself sitting a certain way, such as with your head bent down low or your shoulders hunched forward, pull yourself upright. Take a moment to stretch. You can actually feel the tension in your back when you have been hunched for a while and you straighten up.

I thought I’d share a few great stretches I have that can help keep you aware of your posture while alleviating any pain you are causing by being all bunched over.

Arms up. One arm at a time. Hold the seat of your chair with one hand, place the other in the air and stretch high. Then stretch over to the side while keeping your body in alignment. Not too far, you don’t want to pull anything or fall on the floor. You should feel this in your oblique area of the side you are stretching. Mmm, mmm, good!

Typing too much? Flex and extend your wrists. Up, down, up and down. Then roll them around slowly.

Fingers cramped from the keyboard? Extend and flex these as well. In, out, in out.

Neck stiff from sitting in one position? Tilt to the right, tilt to the left. Slowly. While breathing in and out. Tilt it back, then tilt it forward. Keep breathing. Who cares what the officemates think?!

Arms sore from one position? Do a tricep stretch by placing your left arm in the air over your head, bending it back so that it touches your shoulder blade, and gently pulling it inward with your opposite hand. Then switch sides.

Still feeling a little stiff in the shoulders? Roll them!

And possible my favorite, because it combines the stretching and the nice, quiet breathing. Hold onto the back of your chair with your hands. Open your chest. Push those girls out in front of you, close your eyes, and streeeeeeeeeeeeeeeeetch.

Five to ten minutes of this a few times a day is certain to help not only your posture but your mental health as well!