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Is this what you look like when sitting at your computer?
Me too!
After reading Kelly T’s post about posture, I realized it is time to change my “Hunchy McHuncherson” ways.
According to this article from Men’s Health:
“the average human head weighs 8 pounds? And if your chin moves forward just 3 inches — as it tends to when you work at a computer — the muscles of your neck, shoulders, and upper back must support the equivalent of 11 pounds. That’s a weight-bearing increase of 38 percent — often for hours at a time. Left untreated, the effect of chronic desk slump results in a postural dysfunction that physical therapists call upper-cross syndrome; you know it as rounded shoulders.”
No wonder my neck hurts all the time, 11 pounds is a lot of weight to carry up there!
So what can we do?
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Lift weights: We need to strengthen the muscles that surround our shoulders, focusing on exercises that externally rotate them. Good examples of this are bent over dumbbell raises and seated rows.
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Stretch: Again focus on doing stretches that rotate your shoulders outward. Here is a quick list of stretches you can do at your desk.
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Be more aware: If you spend a lot of time at the computer, pay attention to your posture. Set a timer to go off every 15 minutes or so to remind yourself to do a few simple exercises. Stand and pull your shoulders back as you squeeze your shoulder blades together, holding the position for about 5 seconds. Also use that time to remind yourself to keep your head and shoulders directly above your pelvis at all times to ensure proper alignment.
Not sure if you are in alignment? Have someone take a profile picture of you at your desk. If it resembles the picture above, you are out of whack. Post that picture near your computer for another reminder!
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Change your seat: instead of a normal desk chair, consider sitting on an exercise ball or getting a fancy chair like this. It is very difficult to slump over when you are sitting on a ball!
After reading through this, are you sitting up straight right now? I hope so!
Written on Friday, June 20th, 2008 at 3:29 am
Filed under fitness.
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June 20th, 2008 at 4:12 am
Thanks for sharing the tip, Lisa. I look exactly like that, hunched to my seat. Yep the monitor’s not on eye level as it supposed to be. The seat is just plain uncomfy.
And also, I need to do this, as in I do: Set a timer to go off every 15 minutes or so to remind yourself to do a few simple exercises.
P.S. Have you tried Pilates? I am very interested learning this exercise.
June 20th, 2008 at 6:11 am
that is so often me.
especially when Im working on a piece which isnt going as I had envisioned.
GREAT TIP Yvie.
Im going to start doing precisely that with a timer.
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June 20th, 2008 at 8:23 am
Great post. And yes - this is definitely me. Thanks for all the great tips!
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June 20th, 2008 at 8:38 am
That picture of the lady hunched…that’s me on a good day. I swear, sometimes I’m so hunched my chin is almost on the keyboard!
I used to sit on the exercise ball way back when…but I still managed to hunch. Maybe I should break it out again for when I work at home…
Slacker Mama’s last blog post..the price is … totally bizarre!
June 20th, 2008 at 8:49 am
Oh I can totally slump while sitting on a ball. What, that wasn’t a challenge? Seriously tho, thanks for the reminder. Am sitting up much straighter now!
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June 20th, 2008 at 9:46 am
Gah! I think I’ve been scared straight!
Nice benefit to sitting up straight at the computer: My belly no longer flaps over my jeans! Huh.
Thanks for the scary post — and the good tips!
Felice’s last blog post..If I had an audio recording, I would play it for you.
June 20th, 2008 at 9:51 am
Great reminders. I saw the photo and immediately sat up straighter. I sit on the stability ball on the main computer and that keeps me moving, but I still slouch my back a lot.
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June 20th, 2008 at 11:42 am
Awareness alone does amazing things for posture. Thanks for the tips!
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June 20th, 2008 at 11:58 am
Excellent advice! Somebody needs to invent a floating monitor so I can lay down at the computer :).
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June 20th, 2008 at 12:04 pm
Excellent advice! My head feels like it weighs much more than 8lbs! A bunch of rocks in there.
Mark Salinas’s last blog post..Daily Exercise
June 20th, 2008 at 2:05 pm
hi dropping by
June 20th, 2008 at 2:08 pm
yvie–i have never tried pilates, but I have friends who swear by it.
slacker and charlotte-how do you slump while on a ball? I roll off!
Felice-that is an added benefit for me too!
June 20th, 2008 at 2:28 pm
you caught me! Grrr…must sit up straight!
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June 20th, 2008 at 5:58 pm
hey! thanks for the link! im glad im not the only one with awful posture…
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June 21st, 2008 at 2:51 am
I just realized I was sitting like that when I saw the photo! Thanks for the reminder to sit up straight!
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June 22nd, 2008 at 3:04 am
There’s actually a type of yoga called ‘desktop yoga’ for cubicle types.
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June 22nd, 2008 at 8:37 pm
oh yea…I’m a total Quasimodo (sp?) I try but I always forget to stand up / sit up straight. I have hunched over for sooo long that when I stand up straight, it actually feels completely awkward, what I need is somebody to punch me in my 11 pound head really hard so I don’t even forget again!
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June 23rd, 2008 at 5:01 pm
I am usually laying on my bed when I’m working (oh how I love my laptop!) but I’m sure that can’t be good for my posture either! Thanks for the reminder to take care of myself while I’m in front of my computer!
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