Posture Perfect
We know that prolonged sitting at a computer or your video conference meetings takes a toll on your lower back, but did you know that it can be affecting your neck and shoulder health too? If you visualize poor sitting posture, imagine a back making a ‘C’ shaped curve with rounded shoulders. The result of this slumped forward position is undue tension on your shoulders and neck, which in turn leads to an increase stress on the spine and rotator cuff muscles.
Addressing correct sitting posture and incorporating upper body exercises into your fitness routine will help to ensure your neck and shoulders aren’t affected long hours at the computer. In a prior blog post, we shared the proper workstation setup and exercises to help stretch your lower back. Taking frequent breaks and incorporating lower back and upper body exercises will help keep you feeling refreshed and comfortable during long hours in front of the computer.
Scap Sets
Sitting or standing upright, squeeze your shoulder blades together. Pretend you are holding a pencil between your shoulder blades. Pay attention to not hike the shoulders up. Hold 10 seconds, perform 10 times.
Wall Angels
While standing with your back and head against a wall, place your arms and back of your hands against the wall in a field goal position. Slowly raise and lower your arms by sliding them up the wall over your head and back to the starting position. You should feel your shoulder blades squeezing to maintain this position. Perform 21 repetition.
Corner Stretch
Facing the corner of a wall, utilize a staggered stance and position your arms on either wall in a field goal position. Gently lean towards the corner of the wall until you feel a stretch in the front of your chest. Hold for 20 seconds, perform 3 repetitions.
Sidelying External Rotation
While holding a light weight, lie on your side with a small pillow or rolled towel under your top arm. Bend your elbow 90 degrees. While keeping your shoulder blade squeezed back, slowly raise the back of your top hand toward the ceiling while maintaining contact with the towel roll. Slowly lower to starting position. Perform 21 repetition
Sidelying Shoulder Abduction
While laying on your side, fully extend the arm on the other side and raise arm up to approximately 60 degrees, then slowly return back down to side.
Row
Lying on your stomach, with your arm hanging down, slowly pull your arm up by bending your elbow, keeping it close to your side. Squeeze your shoulder blade at the peak of the movement. Return to the starting position. Perform 21 repetitions.
Arm Raises
Standing with your arms at your side and shoulder blades squeezed together, slowly raise your arms straight up in the air at a 45 degree angle (halfway between straight to the side and straight in front). Stop at shoulder height and return to starting position. Perform 21 repetitions.