While a well-designed ergonomic task chair encourages you to use good posture while you sit, you will still have to do some of the work. Maintaining correct posture can help prevent back aches and keep your blood flowing, which in turn promotes focus. This is especially important for those who sit all day at work. So whether you go into the office daily or work from home, use these visualizations and tips to improve your posture (with or without an ergonomic chair) while you're at a desk: Rounding your back forward puts your neck in an awkward position and gives you a slouching posture. Most people assume this position because they release the muscles between their shoulder blades. By engaging those muscles, you naturally pull yourself up, straighten your spine and puff your chest out, which also keeps your neck in a comfortable position. However, reminding yourself to pull your shoulder blades back could cause you to overcompensate. So, try this visualization exercise. Imagine lifting your shoulder blades, then settling them in your back pockets.

This pulls the blades down but also engages those muscles. It also helps you lift your chin to straighten your neck. You can do this mental exercise while seated or standing. Plus, it's quick, allowing you to check on your posture throughout the day. Crossing your legs cuts off circulation and puts your hips out of alignment, which can lead to back, knee and hip problems. When you've been sitting in the same position all day, it's easy to slip into bad habits, so be mindful. Whenever you notice your legs are crossed, uncross them. Ideally, you should plant your feet on the ground, keeping your knees at 90-degree angles. This promotes circulation and keeps your hips aligned. If you can't help crossing something, cross your ankles. While still not ideal, this doesn't tip your hips as drastically. Avoid crossing your legs while you sit. When you tell yourself to "sit up straight," you may overcompensate and bend your spine in the other direction. Instead, when you feel the need to slouch, say to yourself "no" or "don't slouch."

Try these visualizations for lengthening and straightening your spine: These simple visualizations are easy to do while sitting at your desk. Not only can they help you straighten your spine, they also give you a break from work. Sitting for too long isn't good for your body, even if you have perfect posture. Build breaks into your work day to get up and move. This could be as simple as walking a lap around the office or as long as going for a walk outside. Schedule these reprieves into your day to ensure you do them – it's difficult to walk away from work when you're driven or focused. "You can stretch right at your desk." You can stretch right at your desk or during one of your standing breaks. Either way, stretch your chest and other muscles on the front of your body, as these tend to relax when you slump forward. Then, stretch the muscles in your back. Just for good measure, warm up your wrists to help prevent carpal tunnel. When you go the gym, don't skimp on back exercises.

Doing things like rows will greatly improve your posture. These exercises strengthen those tiny muscles between your shoulder blades, which makes doing visualizations, like tucking your blades in your back pocket, much easier. cynthia rowley chair grayIn fact, you may not have to remind yourself as often to engage your shoulder blades if those muscles are strong.baby rocking chair perth Along with these tips, tricks and visualizations, ask your company to provide ergonomic office chairs and standing desks. vitra eames chair berlinModern office furniture, such as ergonomic seats, designed to support good posture will make keeping your body healthy that much easier.bean bag chair santa rosa

, , , , , , , , , , , Every week or so I get message with something like…I’m really trying to fix my sitting problem so I’m going to purchase a standing desk. chair cover rentals portsmouth nhDo you have one that you can recommend?”chair covers for hire in johannesburg I’m always a little hesitant to give them a suggestion, because standing all day, every day will come with it’s own repercussions…let me explain.I think it’s great that so much attention is being created around the problems associated with chronic sitting and today’s sedentary lifestyle. The research is very clear that our addiction to the modern chair is contributing to the most devastating diseases that we face today such as heart disease, cancer, obesity, diabetes and more. As a physical therapist, I can also testify that chronic sitting in poor positions is perhaps the biggest cause of the musculoskeletal pains that many people deal with such as back pain, neck pain, shoulder pain and hip pain.

With so much evidence pointing to the negative impact chronic sitting has been having on our bodies it’s only natural that we would search for solutions… First it was “ergonomics”…we started making the finest chairs technology could produce and optimizing the office space. Perhaps if we made the chair with the right curve here and angle there we’d be good?And those things can get pricey! Then came “the ball”…you know the ball I’m talking about right? The one where you sit on it and it magically activates your “core.” Surely this will fix all our problems and we can carry on right? Nope…and now it’s deflated in the corner taking up space. Now we have the standing desk…or should I say the return of the standing desk. It’s been around quite a while, but with SITTING being the new smoking, STANDING is making a major comeback. Is this the answer we’ve been waiting for? Will standing solve all our problems? Is all right in the world?

Well…it’s another step in the right direction, but in terms of getting us from where we are to optimal…it’s about 5% of the journey. I’d like to discuss some reasons why the standing desk is NOT the ultimate solution to your sitting problem and give you some tips to help you out! It’s not your fault, really. You forgot how to stand once they placed you in chairs behind your school desk as a child. You’ve been there ever since and you’re not quite ready for a marathon of standing. Just like when you sit you tend to slouch, lean to one side and hang loosely on your body’s soft tissue….you do the same thing when you’re standing. If you’re like most people, you’re off balance when you stand, you favor one side, and you shift forward or backward. You also unconsciously stand with your toes out (a habit you mimicked as a child) which negatively impacts your walking, squatting and jumping. This habit alone will cause your arches to collapse and your knees to cave in.

And since your glutes and core are so weak from sitting all those years you don’t stabilize your pelvis very well.   When you stand your pelvis is being tilted forward by the pull of your tight hip flexors that are shortened from years of sitting. When you stand all day, you’ll likely get fatigued, which causes an exaggerated arch in your low back, which results in compression of the spine and pain. To put it simply…you’re not ready for standing. You’ve got some work to do first! When you work at a standing desk not much is really changing with your posture from the mid back and up. Since the focus of your attention is forward your head and neck naturally gravitate towards the screen. You’re still likely to succumb to the forward head, rounded shoulders, hunched over the keyboard posture. Over time this will result in pain! At first it might feel like a strain in the muscles of your neck and occasional headaches, but eventually it will lead to more serious structural damage that often leads people to numbing themselves with pain pills and costly surgeries.

The pharmaceutical companies like to convince you it’s a normal part of living to have pain and make buckoos of money selling you pills to “fix” it. Masking the pain fixes nothing! This forward head, rounded shoulder position is one that most people default to constantly…whether it’s sitting, standing, texting on the phone, watching TV or driving in the car. In other words this is not just a sitting problem or a standing problem…it’s a cultural problem and it’s a consequence of living in what we like to call a “flexion based society.” If you don’t change the position you are chronically putting your body in, then the same pain will continue to persist, BIG PHARMA will get rich and you’ll be depending on a walker when your sixty…maybe even earlier. Standing still at a workstation won’t fix this issue.  The only solution is to MOVE in order to break up that static positioning and to address structural imbalances by MOVING in specific and intentional directions…aka corrective exercises.

The classic office chair and the stand up desk have more in common than you might think. But the thing that makes them both harmful to your health is constant stagnation. Until we encourage frequent movement in the workplace we will continue to suffer. Yes…this is a paradigm shift I’m talking about! You know you hate going to work and being still ALL day…by the time you leave your back aches, your head’s throbbing and your neck is in knots. It doesn’t feel good!You were not meant to be still for most of your day; staring at a screen…it’s simply not what you are designed for. You are built to move throughout the day, performing various movements at various loads. In other words your body doesn’t do well with being stagnant all day. A little bit is fine… yes…but you’re a born mover! All the diseases that are correlated with chronic sitting are a consequence of stagnation. When you don’t move you stop asking your muscles to contract, blood stops circulating in certain areas, your cells are not as alive as they could be, your joints stiffen and so on.

Things slowly start to die off when you don’t move. MOVEMENT is what has been missing! Standing injuries started to occur in the early 1900’s. It’s actually one of the main reasons we fell in love with the chair to begin with.   At that time people started to notice that if they stood still for too long they would start to experience low back pain, varicose veins as well as an increased risk for stroke. Ever hear of someone passing out during the marriage ceremony? Yeah…it’s because standing still is not good for your venous return system, which allows blood to return back to the heart. You need to contract the muscles in your legs and move in order to prevent this from happening. I think it’s possible that in 20 years everyone that transitioned to a standing desk will still have the same problems…pain, stiffness, weakness, loss of functional mobility, a general decline in health and increased risk for chronic disease. So right now you might be thinking…well what am I supposed to do, Chad?

In an ideal world you would be able stand and sit…preferably with a desk that can rise up or down with a simple button. There are many out there and they are becoming more affordable. But like I mentioned…that’s not enough…what we really need is specific and intentional MOVEMENT! First we have to clearly identify the obstacles that are in the way with our modern workstation. In order to prevent stagnation from happening get up and move every 30-45 minutes for a period of 2-4 minutes. The research indicates that this consistent movement is your get-out-of-jail free pass with regards to the chronic diseases that stagnation contributes to. The other thing you’ll need to do is move in specific and intentional directions so you can get back to the guy on the left up there…the way you were designed to be. Here is a quick example of what I’m talking about. If you are the boss of your company and are looking for a way to improve the employee satisfaction, improve wellness and lower health care costs…