Newsflash: Our bodies were not made to sit! Since the start of COVID-19, more people are working from home where their work set up is likely not ideal. Our backs are weakest on the posterior (rear/hind end) side, and sitting with bad posture adds to the excessive load on the weakest part of our spine. With extended periods of sitting, the hip flexors are shortened and typically our shoulders round, and our head falls forward. All of this puts increased stress on the back.
In addition, a sedentary lifestyle causes weakness in the core and gluteals (rear), as well as tightness along the anterior chest and hips. This simply sets people up for injury. Yikes! Thankfully, there are ways to help, aid, and even fix these issues.
Pilates is a great exercise routine to stretch the anterior body and strengthen the posterior body, hips and core. It helps to lengthen and strengthen muscles to build more balance in the body… you will look and feel better!
A few tips to improve your posture while at the computer or your work station at home:
1. set your computer screen at eye level
2. make sure your feet are on the floor
3. place a cushion or towel roll behind the low back
4. use something to support your forearm (e.g. desk, chair arm, etc.)
Exercises to combat long periods of sitting:
2. thoracic extension
3. doorway pectoralis or chest stretch
If you have any questions or would like to schedule a physical therapy evaluation, please email Erin at firstname.lastname@example.org