Don't be a slouch!
It's hard to avoid. We may not even realize we are doing it. It's far more common than you might think. What am I talking about? SLOUCHING! We have only to look at this very telling photo to get a clear picture of what is happening to our spines when we slouch.
On the right, we have Ms Blue, a shining example of a strong posture. Notice how well aligned she is ears over shoulders, shoulders stacked over hips. This is the natural alignment of our spine; the one that allows easy movement, support, and a free flow of oxygen and energy.
On the left, we have Ms Green: in the classically rounded over computer position. Notice how far forwards her shoulders are, not to mention her head! In a slouched C curve like this, the amount of pressure on her lower back is drastically increased and her head is so far forward it is probably weighing in at 45 pounds. Likely rather uncomfortable to say the least!
What can we do?
So what can we do? We can take regular movement breaks throughout the day, making sure to incorporate stretches and exercises that take us out of the C curve and back into the S curve of a neutral spine! Not only will they help us return to natural alignment, but they simultaneously strengthen the muscles that hold us there. Hooray for multitasking!
Sitting and standing tall is also great for:
- reducing the load of pressure on your lower back
- helping you breathe deeply since your diaphragm can move freely
- promoting the free flow of energy and oxygen throughout your whole body
- lifting your mood and confidence and reducing your risk of a feeling of depression and anxiety since they are directly impacted by posture
Take a yoga break!
Today, we will be featuring a yoga stretch or technique that you can do right at your desk allowing you to take a yoga break. This month’s move is called Cat and Cow and helps you move your spine to ease tension, activate core muscles and helps energize your brain since 90% of the nourishment of your brain comes from the movement of your spine. Cool right?
Here's how to do it:
- Come to the edge of your chair with feet flat on the ground.
- Roll your shoulders back and down as you lift your chest and sit tall.
- Close your eyes and take a few slow deep breaths into your belly.
- As you inhale, feel your spine lengthening, as you exhale gently engage your belly.
- Begin on an exhale by pulling your belly in more and allowing your shoulders to round forward and your head to drop into “Cat pose.”
- As you inhale roll forward to the front of your sit bones and lift your chest as you pull your shoulders back and look up into Cow pose.
- Continue moving slowly between the poses using your breath, completely 15-20 repetitions.
- Always stay in your pain-free range of motion.
- Finish by sitting up tall again with shoulders back and chin level to the floor!
Watch the Video
Taking short breaks throughout the day is an excellent way to help you stay alert and focused, as well as balance the effects of working on a computer for long hours!
