Simple Posture Exercise Routines For Office Workers

People who spend long hours sitting in an office chair inevitably feel some aches and pains no matter how good their chair is. Although a good chair will help to significantly reduce discomfort, it should be seen as assisting your posture rather than the complete solution. Sitting for long periods of time doesn't really fit into the way humans were designed to function.

Movement is an important part of keeping our bodies toned and fit. Manufacturers of high quality office chairs recognize this and design their seating with functions which move and support our bodies as we move.

Nonetheless, you can help maintain a healthy back and posture by doing some simple exercise routines during the working day and no, this doesn't mean becoming involved in leaping around the office or doing wild gyrations.

Some exercise routines can be done while seated and others should be done standing up. First, a word of caution: Should you be receiving treatment for any postural condition or have had recent surgery, check with your physician before attempting these exercises. Okay, let's begin with some simple, easy routines that you can perform while still seated, which concentrate on your upper body.

Shoulder Shrugs

Shoulder shrugs will help keep your shoulder muscles supple. Try this whenever you feel tension in your neck and shoulders. Sit facing forward in your chair with your arms by your sides. Next, raise your shoulders upwards toward your ears until you can feel some tension in your neck and shoulder muscles, then hold the position for five seconds before relaxing your shoulders again. Repeat the routine three times. You'll find it's a great way of relieving tension in this area of your body.

Neck Side Stretches

This will help ease tension in the muscles from the base of your neck to the tops of your shoulders. Sit relaxed facing forward, with your head comfortably aligned. Next, gradually tilt your head toward your right shoulder to stretch the side muscles of your neck. Aim for a comfortable, balanced stretch and don't overdo it. Hold this position for 10 to 20 seconds and then slowly return to the upright and repeat on the left-hand side. Do the routine three times for each side.

Head Side Turns

Again, start with your head facing forward and aligned. Turn your head toward your right shoulder as though looking to the side but keeping your head straight. When you feel slight tension, stop and hold the position for 20 seconds before slowly returning to face forward. Do the routine twice for the left and right sides and make a point of holding the start position for a couple of seconds before turning to the opposite side.

Forward Neck Stretches

Begin with your head facing forward and aligned, and then tilt your head downward as though you were looking in your lap. Only stretch until you feel a comfortable tension without pain. Hold the stretch for eight to ten seconds and repeat it five times.

Shoulder Blade Exercise

Start by facing forward in your chair. Next, knit your fingers together with palms facing upwards and place them at the back of your head so that your arms are raised and elbows, lower arms and hands are in a straight line. Flex your muscles backwards to move your shoulder blades toward each other until you feel slight tension. Hold the position for about ten seconds and repeat the exercise three times. You'll find it's an excellent way to remove upper body tension.

Scarf Stretch

Sitting facing forward, place your left arm around the back of your neck; your elbow will be pointing forward. Then use your right hand to push your left elbow toward your right shoulder, letting your left hand stretch over the rear of your right shoulder. Repeat the exercise for the right arm and do the routine a total of two times for each side.

What Next?

Hopefully you've found these simple exercise routines beneficial when you perform them on a regular basis you will quickly feel the benefits by way of less pain and greater flexibility. Next, it's time to take a look at some great books on back pain which will help you pinpoint your own back and postural issues.


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