Read on to learn 4 posture and ergonomic tips from the leading provider of health benefits in Toronto!
- Keep your ears and shoulders in line. This is one simple cue that you can use to keep your posture on point as you hammer away at the keyboard for 8 hours a day. Any time you lean too far backwards or crane your neck forward, you are putting yourself in a weak position that compromises your spinal integrity. Line your ears and shoulders up to maintain good posture any time you’re working at your desk.
- Practice equipment-free postural exercises. Shoulder injuries are extremely common, and there is a wealth of information you can find online to help as a result. When you understand proper shoulder socket positioning and have made an effort to strengthen your scapula, the likelihood of posture problems drops significantly.
Try a “wall angel” – stand with your back against a wall with your legs spread apart, and hold your arms at a 90-degree angle to either side of your body. Your hands and arms should remain in contact with the wall throughout. Imagine pinching a pencil between your shoulder blades to encourage proper scapular activation. Move your arms slowly up and down for 10-15 reps. Aim for 2-5 sets throughout the day, increasing the amount on particularly heavy office days.
- Uncross your legs. This is a huge mistake. The proper seated position has both feet placed on the floor. If keeping both feet flat is uncomfortable, consider propping them up using a book or laptop stand. Maintaining this flat-footed position with a roughly 90-degree bend in your knees will ensure even weight distribution and prevent muscle imbalances.
- Unchain yourself from the chair once in awhile. Sitting for prolonged periods has been called the “new smoking.” It causes your blood flow to slow, your abdominal muscles to weaken, and your bones to thin. Unfortunately, sitting can be tough if you don’t have a standing desk. To combat this life-shortening effect (and increase your productivity!), take frequent breaks to stand and move. Opt for the bathroom that is across the building rather than right next door. Take the stairs as often as possible.
We hope these tips help you work and feel better at the office. If you came across these tips too late and are dealing with nagging neck, back, or shoulder pain, you may want to inquire about health coverage – you can learn about our more popular plans athttp://benecaid.wpengine.com/health-spending-account.