Many of us spend the day sitting in front of the computer, and this can be so hard on our bodies! We tend to lean in and slouch a bit, which over time can impact our posture and our health. It puts our bodies out of balance and can lead to back and neck pain, and sometimes even more serious issues.
If computer use is impacting your posture, though, don’t fret! Here are some ways to help you bounce back. It might be a bit much to do all of these things on the same day, so maybe try doing just a few at first, working up to all ten as you’re ready. If you experience pain while doing any of these exercises, back off for a while. As your body gets used to these moves, it will get easier. You don’t want to set yourself back with an injury!
A full length mirror is really helpful for a lot of these exercises, so you can see if your body is properly aligned.
1. Start in a standing position with your feet hip distance apart. Imagine a string running up your spine and toward the sky, pulling your back up straight. Roll your shoulders up and back, pressing your shoulderblades together gently. You can leave your hands at your sides or bring them into prayer position. Hold your belly in to help support your lower back, and stay in this pose for up to 30 seconds, taking slow, deep breaths.
2. Come onto your hands and knees with your neck in a neutral position. Inhale, and raise your right arm and left leg so that they are parallel to the floor. Stretch your arm forward, and point your left toe, stretching that leg back as straight as you can. Release on the exhale, and repeat this 10-12 times, then repeat with the left arm and right leg.
3. Still on hands and knees, take a deep breath as you arch your back, tilting your head back so you’re looking up. Press your shoulderblades together. Exhale, releasing your neck and arching your back. Press onto the floor with your hands and curl your tailbone toward the floor. Repeat this cycle 10-12 times.
4. Move to a cross-legged position, sitting up straight with your abs contracted. Roll your shoulders up and forward 10-15 times, taking deep breaths. Come back to neutral, then roll them up and back 10-15 times.
5. Lay on your belly, resting with your arms stretching out perpendicular to your body. Bend your arms 90 degrees, so your fingers are pointing in the same direction as your head with the palms facing down. As you inhale, pull your shoulderblades together, lifting your arms off of the floor. Exhale and release. Repeat this 8-10 times.
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