Does this look familiar? Look around your office... Let's face it, it is prevalent, and we all do it to some extent. Hopefully you know that this position over time is hazardous to your health.... Just say "no". This post is dedicated to beating the slump: 2 exercises to de-slouch the spine, and free up the neck, arm and shoulder girdle.
STEP 1: Get some stimulus to the lats and the muscles between the shoulder blades. As the arms have moved forward to type on the keyboard, these muscles are now resting in a lengthened position. This active shoulder girdle stretch takes the muscles into more of a stretch, just like a sling shot, so they can contract back into resting position.
STEP 2: Stretch the neck and arm. Lengthen the tissues in the entire arm and neck by holding onto a door jam and leaning away. This provides a traction stimulus to the wrist and shoulder, which is a wonderful reprieve after sitting hunched in a ball at the computer.
STEP 3: Get up out of your chair every 30 minutes. Walk to the water cooler, stretch your arms to the ceiling, stretch your legs, something simple before sitting down again.
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
FEEL GOOD SERIES: