Ever find that you got to work feeling good, and by midday your neck feels like someone has been punching you at your desk all day. Now, no matter what you do the discomfort seems to never go away. You get home from work the kids are running around, you have a headache, and your energy is shot. Getting a workout in now is almost impossible, right? The good news is with some simple adjustments you can start feeling good again.
Now more than ever people are sitting for work. The problem is most people spend all of their hours at their desk in pore posture. Hour after hour your body is in bad alignment. This bad alignment takes its toll on your neck and upper back causing pain and discomfort. The pain and discomfort is caused by muscle spasms, compression of the nerves, and over time degeneration of the spinal column. Overtime without correction this pain can become chronic, meaning the pain lingers everyday regardless if you are at your desk anymore. It is estimated that 1/3 of all computer users have some type of neck pain.
Create a New Work Space
1. Chair: Reset your chair height so your feet rest comfortably on the floor with your knees slightly lower than your hips. Another way to tell you are in this position is that your legs angle just slightly downward and are mostly parallel with the floor. The most important thing you can do is sit tall. Slouching in your chair causes the most problems. You can also replace you chair with a resistance ball which forces you to sit up straight and develop a better core.
2. Keyboard: You want your arms to create a ninety degree angle when resting on your desk. When you adjust your seat height for this, you may need a foot stool to keep your legs in the proper alignment.
3. Computer Screen: Your screen should be directly in front of you. Having your monitor below your eye level forces your head to protrude forward, causing the forward head tilt.
4. Papers: Get a holder so you can prop your papers at eye level. Laying them on your desk creates the same problem as looking down at a computer screen.
5. Phone: Switching to a headset or a speakerphone will prevent you from holding the phone between your head and shoulders. People’s posture also tends to go when leaning on their desk after holding the phone in their hands for extended periods of time.
6. Laptop: You can arrange your laptop into the same positions listed above by propping your laptop up to eye level and attaching a separate keyboard.
7. Move: At least once an hour get up for just a couple of minutes and stretch. Rolling your shoulders back and twisting your torso can be great ways to keep your body fresh.
The exercises in the LIVE program are designed to strengthen your core as they burn fat and build muscle. It is so important to do these functional exercises as they help develop the muscles to keep you sitting taller in your chair. More than just your neck and shoulder muscles get tight sitting all day. A proper flexibility routine is vital to be Fit for Life.