Poor posture while sitting at a desk is common among office workers. Exercises can be done to correct these problems by focusing on strengthening the abs, back and other core muscles. Stretching exercises for the neck and glutes also improve posture. Together, these exercises can address common problems such as a forward head, rounded shoulders, rounded upper back and a posterior pelvic tilt. The forward head is when your chin juts out to bring the head too far in front of the shoulders. A posterior pelvic tilt is a flat lower back that has lost the ability to curve naturally.
Stability Ball Sitting
Step 1
Move your chair off to the side, and sit on a stability ball at your desk. Place your feet flat on the floor parallel to each other. Bend your knees until they make right angles with the knees over the ankles.
Step 2
Sit up tall and squeeze your abs. Roll your pelvis forward and backward a few times and then adopt the middle position because this is how your spine naturally should curve for correct posture.
Step 3
Pull your shoulders back. Look straight ahead. Maintain your upright alignment without leaning forward or rounding your shoulders, or you will roll off the ball.
Waxing
Step 1
Sit up straight in a chair or on a stability ball. Bend your elbows to make right angles and hold them out to your sides so your elbows are next to your ribs with your fingers pointing to the sides.
Step 2
Turn your palms face down. Pinch your shoulder blades together.
Step 3
Circle your hands and forearms as if waxing a table on each side for 20 seconds. Do not allow your elbows to move away from your sides.
Isometric Abdominal Exercise
Step 1
Sit up straight in a chair with your back against the back rest. Place your palms on your stomach with your elbows bent. Place your feet on the floor with your ankles crossed and knees bent.
Step 2
Squeeze your abs as if sucking them in to fit into a tight pair of pants. Push into your stomach with your fingers, and resist the pressure with your stomach muscles.
Step 3
Breathe naturally, and hold your stomach muscles tight for 15 seconds.
Seated Glute and Neck Retraction Stretches
Step 1
Sit up straight in a chair, and place your hands on your hips. Put your feet flat on the floor with the knees bent. Look straight ahead with your chin level to the floor.
Step 2
Slide your chin back and tuck it toward your chest as far as you are able. Hold for 10 to 30 seconds, and then tilt your chin level to the floor. Look straight ahead.
Step 3
Cross your left knee over your right, and hold your ankle with your right hand. Press down with your left hand on your knee to open your hip, and lean forward until you feel a stretch in your left glute. Hold for 10 to 30 seconds, and then repeat on the right.
Tips and Warnings
- Replacing your office chair with a stability ball forces your core to work and makes you adopt correct posture. Read the box to ensure you buy the correct size for your height.
Things You'll Need
- Chair
- Stability ball
Member Comments