If stuck at your lap top all day, try these posture exercises
Chin Tucks
The setup: Start by sitting up tall in your chair with your feet on the ground.
The movement: Slide or “tuck” your chin backward and slightly down to elongate the back of your head and neck. You should just feel a stretch along the back of your neck with some muscle activation in the front of the neck. Hold for five seconds and repeat 10x.
Tips to remember: This is typically a smaller motion than most realize due to restrictions so try not to move the rest of your spine and body to isolate this movement to your head and neck area. Think you’re trying to create a “double chin.”
Seated Cat Cow
The setup: Start by sitting at the edge of the seat with your feet on the ground.
The movement: Curl your entire spine forward into a “C” position as far you can tolerate. Pause for a second, then slowing reverse that position into a backward bend as far as you can tolerate. Pause for second and keep alternating back and forth between these two positions 10x.
Tips to remember: During the “C” position”, try to tuck your pelvis and drop your head forward and down so in a fetal position. During the backbend position, drop your head behind you as your chest lifts up and you stick your butt out.
Seated Thoracic Rotation
The setup: Start by sitting up tall with your feet on the ground and interlace your fingers behind your head.
The movement: try to turn your upper torso as far to the right as your can tolerate. Pause for a second. Then rotate your upper torso toward the left as far as you can tolerate. Pause for a second. Keep alternating to each side 10x.
Tips to remember: This motion is coming from your SPINE only so try not to let your hips and pelvis move during the movement. Also, try to keep your spine elongated with both of your shoulders parallel to the floor at all times to prevent any compensations, such as backward bending while moving.
Watch Dr. Shannon demonstrate the all three exercises HERE.
These exercises can be performed multiple times per day (preferably every hour!) to help decreased any stiffness and/or pain you may get while looking down at your laptop throughout your entire work day. Give these a try and let us know how you did!!
Working at a laptop can put your neck in a position where you're consistently looking down. Use these three simple desk exercises to counteract looking at the screen and straining your neck and eyes throughout the day.