Work Place Posture Tips and Stretches

This week we reached out to Chamber Member ATI Physical Therapy to see if they could tell us why, after long days at the office, our necks and back are making us pay for it and what we can do about it. They provided us with some great tips on how to sit correctly and what stretches we should do to minimize long term pain.

Sitting and Standing
Utilizing good posture in both standing and sitting positions can help prevent neck, shoulder and back problems. Research has also shown that good posture can improve mood and energy during your work day.

While sitting in front of a computer, here are some quick tips to make yourself more comfortable:

• Keep your monitor at eye level and place the keyboard close to your body
• Sit in a chair with a back support to avoid slumping
• Make sure to firmly plant feet on the ground or a foot stool to keep hips, knees and ankles in neutral
• Keep neck relaxed and avoid shrugging your shoulders
• If possible, use a desk that can be converted to a standing desk to lessen strain on your spine

• Avoid tilting your head or holding a phone between your ear and shoulder
• Use a headset or headphones when possible to keep head and neck in neutral
• Use a speakerphone if possible to avoid tilting your neck

• Keep muscles from getting too stiff by taking a standing or walking break every 30-45 minutes as well as trying to include gentle stretches in that time frame
• When possible, give your eyes a rest by looking away from your computer every 20 minutes and focusing on a distant object 

ATI Physical Therapy specialists suggest performing each stretch three times (both sides, if applicable) and holding for 10-15 seconds. Be sure to keep breathing while you stretch.