Sitting for long periods of time working at a desk can take its toll on your back, posture and overall health. There are many ways to combat the effects of a sedentary lifestyle and performing exercises throughout the day is one of the most effective ways for office workers to improve health and wellness.

There are the three most important exercises we recommend for people who spend a prolonged period of time in front of a computer, either sitting or standing more than 45 minutes consecutively in a row. If you find yourself hunched over your smartphone or your laptop, these exercises are meant to break the pattern of forward flexion, rolled forward shoulders, and forward head posture whether sitting or standing. These simple exercises can easily be performed in your office or during breaks.

1) To maximize brain stimulation, we recommend the first exercise be done in a standing position. With a level head push your chin straight back. This will redistribute the weight and increase your neck curve while allowing the weight bearing of your head to go back further. Push your chin in with your two fingers for three seconds and hold it there for three seconds (see photo above for the positioning)

2) For the second exercise, you are going to extend your head back so you are looking up towards the ceiling. Roll your shoulders back and lace fingers behind you. Hold for three seconds.

stretch 3

3) For the last exercise, you are going to place your hands at the top of your pelvis, lean back over your pelvis, making sure your neck and head follow as well and hold that again for three seconds.

These three exercises should take a total of nine to ten seconds. If done every hour, especially during work, they will make a noticeable difference in your posture and muscle tone. For any more questions about how these exercises may help you, or any other questions regarding your posture at work or changes you’re experiencing from sitting at your desk, please contact us at [email protected].

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