Hot answers tagged posture
13
You can do stretches, strengthening and breathing exercises to improve your posture.
But you also have to become aware of your posture and find a way to interrupt prolonged sitting intervals with brief breaks. A good ergonomic chair is also helpful.
Musculo-Skeletal Effects of Poor Sitting Posture:
Poor sitting posture can create muscle imbalances over ...
6
I get very tired and restless if I try to stand all day. If I got rid of my chair completely, I would be unhappy.
In contrast, I feel awesome if my day is spent switching every hour between a standing desk, sitting desk, and reclining (on a couch with my feet up, preferably). Add frequent two-minute walks for added benefit.
The problem is that we are ...
6
[Warning: Not really an answer to the question, but never the less an alternative...]
I, for one, have given my office chair away!
Or rather... I have replaced it with an exercise ball.
I sit on the ball about half of the day and stand the rest of the day. The advantage of the ball as a chair compared with an ordinary office chair, is basically that ...
6
Whenever we start something, we may find it boring.
So, I would suggest you for a change of mind, i.e., try different sports.
Running is good for you at this stage. You said you are unable to run continuously for more than 5 minutes. If I were you, I would rather follow the run/walk strategy. Run for 2 or 3 mins and walk for 1 min and continue this for some ...
5
As far as I know, people who spend 8 hours stainding still (like shop personnel, assembly-line workers or standing security), have got problems too, mostly with their feet and legs: edemas, etc... I haven't conducted any serious research on it, but this makes sense. And in the beginning standing long will definitely be inconvenient or even painful.
So in ...
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Should you get rid of your office chair? - Not necessarily, especially if it is a good ergonomic chair that is adjusted to your work surface. A good chair gives your back support.
Should you get up and move at regular intervals? - Yes, this is the key to keeping the negatives of prolonged sitting to a minimum.
Should you add an exercise ball to alternate ...
4
Don't get rid of the chair, but add a 16-ounce cup/mug to your desk.
Learn to like and drink water.
(Assuming you have an office kitchen or water fountain within walking distance )
When you run out, you'll get up to refill it.
You'll also be up often to the bathroom.
Water is also good for you.
No apps or reminders needed to get you up, just an empty ...
4
Since you are sitting all day, your hips are very tight as well as your scapula and chest. Thus the best solution is to perform exercises that open up these tight areas. I would focus a lot of pullovers, DB flys and other DB exercises (DB works a better range of motion) focusing on good posture doing the exercises; shoulders squeezed together and a big ...
3
Berin Loritsch posted this article a few times - 3rd World Squat - a position you can be in while home playing. What I would really recommend is balancing your work and home game play with a regular exercise program. Even if you sit up straight, being seated ALL DAY is not healthy - the impact to your hips, abs, etc. will hurt you in later years. Every 1/2 ...
3
I was looking for a general guideline as I am to purchase an exercise-ball online. According to this article:
Knees should be level or slightly lower than the pelvis - creating an angle of 90 degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing down slightly).
They also give a general guideline on choosing the ball ...
2
Actually, I have a similar problem, and I have asked about related things erlier on this site - check those questions out (deadlifts with hyperlordosis). I also consulted a friend who studied physical theraphy. She gave me a bit of advice:
Dont work on your pectorals too much. In my case, the pectorals are overtightenedd due to a lot of slouching while ...
2
There is an infogrpahic on medicalbillingandcoding.org
that goes thorugh all of the various issues that sitting causes.
Highlights:
Increases risk of death by up to 40%
Calorie burning drops to 1 per minute
Those with sitting jobs are twice as likely to develop cardiovascular disease
The infographic also has a list of sources, I don't have the time to ...
2
I've had jobs that require standing all day, so I have had long bouts of standing, with only some short breaks, and for the most part it's fine. The only thing is you have to be careful about the surface you're standing on. A perfectly flat surface, like a hardwood or linoleum floor, will be a killer. You'd definitely want to get an anti-fatigue mat to stand ...
1
Assuming there is sufficient room in your cubicle/home office, I would suggest getting an appropriately sized Swiss ball to sit on. In general you'll be moving around slightly while on it, which will help stimulate your core stabilisation muscles. It's also quite easy to do a back bend over the ball, which would be a good idea to do throughout the day to ...
1
Learn touchtyping if you have to look at your keyboard. Looking at the keyboard while typing is bad for your posture.
Put your monitor high enough. If I sit straight and look in front of me I'm looking at the middle of my monitor. My monitor stands on a few books that lie on my desk.
If I would hunched over if would look under my monitor. In my personal ...
1
It doesn't sound like you have a ton of time for exercise, so it's important to stay as active as possible during your day. Start adding some active habits:
Stand when you can - during phone calls, webinars, meetings. When you stand, contract your abs to strengthen them and round out your lower back. This will help with your posture.
Consider a standing ...
1
All of the other answers, plus lots of pulling in the gym - rows, pullups, deadlifts - all of these will strengthen your back. Right now, your chest is tight and so your pecs are literally pulling your shoulders forwards. You need to stretch your chest and strengthen your back to start pulling them back into place
1
You can also try biofeedback using a sensor like the LUMOback that is work around the lower back and alerts you via your smart phonen when you slouch. That way you won't have to constantly mentally monitor your posture.
LUMOback is designed to measure lower back spinal posture. That generally correlates with poor neck and upper back posture. You might want ...
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