Posture Exercises That Fight Pain
With Strength
The following posture exercises may be less politically acceptable in an office, but are still worth doing regularly. Each works to strengthen neck, shoulder, core and leg muscles, and is a form of isometric exercise.
Isometric exercises are those in which the muscle’s length does not change, such as when you push against an immovable object or hold a position against some form of resistance—such as a rubber cord or even the force of gravity. They build joint and muscle strength at the point at which the muscle and joint are held.
- Face a corner and place your hands flat against each wall. Lean forward, hold, then push back upright. Repeat 10 times.
- To help remedy protruding buttocks and stomach, pull your shoulders back while tilting your pelvis forward and tightening your stomach muscles. Hold for 5 seconds, then repeat 10 times.
- While laying on your stomach, lift one arm several inches from the floor while pressing your hips into the floor. Hold for 5-10 seconds, then repeat with the other arm. As you gain more strength, try starting with your arm stretched above your head and slowly bring it down to below your waist in an arc.
- Repeat the previous exercise, but this time with each leg.
- Once again, do this same exercise, but with your right arm and left leg at the same time; then switch. Remember to repeat several times, increasing the reps as you feel comfortable.
- Lie on your back on the floor with your legs bent and feet flat on the floor. Slowly push the small of your back against the floor and hold for 10 seconds. Repeat 5 times, and increase reps as you gain strength.
- Lie on your stomach on the floor, with your shoulders pressed against the floor. Place your chin on the floor and then lift your head until you are looking ahead. Hold for 3-5 seconds. Do not lift your shoulders from the floor as you lift your head, or your neck muscles will not get the full benefit. Now do the same head lift with your head turned to the right, and then with it turned to the left. Repeat 3-5 times.
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Office Chair Posture
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First of all, you HAVE to have a decent office chair that has three things. Height adjustment so your forearms will be parallel to the floor as you work....
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