{Today’s Guest post is written by Chandra Jones, Certified Strength and Conditioning Specialist at Celebration Health and a certified USA Weightlifting and Track & Field coach. She competed in Olympic Style Weightlifting at the regional level. Her training philosophy and instructional style reflect her passion for performance-based training, coaching experience in track & field and a diverse background in athletics. You can read more about health and fitness over at Chandra’s blog or follow her on Twitter}

What does working on a computer all day, video games, watching TV, driving, eating, and riding an exercise bike have in common? They all involve sitting; and depending on your posture habits they will also involve rounded shoulders and a head that protrudes forward. Over time, this posture often becomes ingrained through our lifestyles and can lead to trigger points in your neck and shoulders, headaches and back pain.

The other day I was doing a bit of grocery shopping and did a double-take of a man who walked by. It wasn’t because of the way he dressed or anything he said; this man had the worst case of “computer guy” posture I’d ever seen. His upper back and shoulders were rounded and his neck extended out past them like a turtle looking for a snack. The thing that was the most shocking was the fact that he wasn’t grey-haired or using a cane; he was still in his 30’s.

Before you freak out wondering if that’s how you’ll look in five years, keep reading. First, understand and create awareness of how your workspace and body positioning affects how you function in your everyday life. Then, by performing a few simple exercises regularly and arranging your working area for optimal performance, you will be on your way to improving your posture and the way you look and feel. One of my clients was getting compliments at work about her posture and felt better after training with me in only four weeks.

Improving Posture
Areas that typically become tight in people who spend a considerable amount of time in front of a computer, laptop or drafting table are the pectorals, latissimus, neck, hamstrings and hip flexors. Areas that typically become underused are the mid back, core and glutes. Today, however, I’m going to give you three simple activities that will help address upper body posture. Perform these in order on a regular basis and soon you will be doing what you do best with less upper body stress and perhaps get some compliments of your own.

Pectoral Stretch

Pectoral Stretch

• Stand in a doorway with arm lifted outside of the jamb at 90 degrees
• Step forward through the doorway with same leg, creating a stretch in the pectoral region

Latissimus Stretch

Latissiumus Stretch

• Stand holding a door frame or another fixed object with the hand of the side you want to stretch
• Shift your hips back and pull slightly elongating your spine and stretching the latissimus (lat) muscles from your arm pit to your low back
• Keep your knees bent and your back flat

Scapular Wall Slides

• Stand tall with your head, shoulders and hips against a wall
• Lift and bend your arms and place your elbows next to your sides with your fingers toward the ceiling and the back of your arms and hands touching the wall as if someone told you, “stick ‘em up.”
• Squeeze your shoulder blades together and down and keep your elbows on the wall.
• Slowly slide hands and elbows up toward the ceiling keeping contact with the wall
• Still pushing shoulders, arms, and elbows against the wall, slowly lower them to starting position
• You will feel this exercise working your upper back

Exercises alone aren’t a cure-all if you don’t also address your workspace set-up. In my experience of observing workstations for all sorts of individuals from engineers and auditors to administrative assistants, many individuals aren’t aware of what constitues a healthy set-up and what possibilities exist to help them work more comfortably.  The best online resource and checklist I’ve come across is located on OSHA’s website.

Although the best posture is one that is rarely static, these are the five changes to my own home set-up that have helped the most:

1. Purchased a laptop riser, document holder, external keyboard and mouse and use them.
2. Placed my computer screen directly in front of my keyboard instead of to the side
3. Brought my computer screen closer to me at eye level instead of low or across the desk to decrease forward leaning (and started wearing my glasses).
4. Adjusted my chair height so I can type comfortably.
5. Performed the above stretches every day.

By improving posture awareness, performing simple exercises and making small changes to your workspace, you will be able to work comfortably from home without looking and feeling like you have a desk job. Good luck!

-Chandra