Are you sitting correctly at your computer desk? Or are you slouched over your lap top, tablet or I Pad? Not sitting properly whilst typing away can cause untold damage to your spine and send you down a rocky road to back pain and muscular tension. Not good for your feelings of well-being
As an Indian Head Massage Therapist as well as a Well-being Coach I always see people whose shoulders are rounded and everyone has tension in their neck or at the top of their shoulders. This is often a direct result of bad posture at a desk and also of constantly remaining in that one fixed position.
So here are some tips to alleviate and minimize the effect of sitting incorrectly in front of a computer. Whilst you are still sitting at your desk you can set an alarm on your phone every 30 to 40 minutes and when the alarm goes off you stop typing sit up straight and roll your shoulders very gently slowly backwards three times and then forwards three times.
Then very slowly turn your head keeping your spine straight to the right and then back to the centre. Then very slowly turn it to the left. You can breathe in deeply and breath out as you are turning your head to the left and the right, breathing in again when you bring it back to the centre. This has the added benefit of taking the breath deeper into your lungs and oxidising your lungs. Then take your right ear very slowly down towards your right shoulder by tipping your head gently to the right side. Repeat this to the left.
If you can get up and move around and stretch your arms above your head even better.
When sitting at your desk make sure you have your spine supported by the back of your chair, your arms are level to work at your keyboard with the wrists flat. The screen should be just below eye level to avoid neck strain and your feet should be flat on the floor not crossed over or up on the balls of your feet.
Give it a try and if colleagues laugh tell them you’re looking after your spine and offer to teach them the techniques! Let us know how you get on and if you feel the improvement in your body and in your well-being.
If you have any existing neck, shoulder or back problems please do consult your physician before doing these exercises.
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