Hello all …. Dr Brad Ivanchuk here.
I am a Burlington, Ontario Chiropractor at Life Chiropractic Centre on Guelph Line.
I am also a Personal Training Specialist and a certified Posture Expert and Postural Neurologist with the American Posture Institute.
Starting today and over the next few weeks, I am going to teach you how to become occupational athletes and prevent the onset of sitting disease
The first thing is to make sure that your computer screen is at eye-level. Or even slightly above.
This is your first step towards preventing forward head posture and humping of the upper back (tech neck). You should never ever find yourself looking down at your computer screen or cell phone.
Secondly, sit up straight in your chair. And where have we heard this before?! Our parents and even our grandparents were always stressing good posture even though they did not know the reasons why. When you are sitting in your chair, your lower back should be firm against the back of the chair.
Both feet should be flat on the floor; hips and knees at a 90 degree angle. Your arms should be comfortably at your side and you should never have to reach for anything in your workspace, especially your keyboard. Everything you use should be easily accessible. It is also important that you have full range of motion of your shoulders within your workspace.
This will prevent frozen shoulder syndrome which can lead to a list of other health problems.
And it is also important that you sit in a multi-planar chair. The seat should be able to move up and down and it should be able to swivel.
If your chair does not move, nor do you.
Thirdly, always sit with your shoulders and chin pulled back instead of squinting at your screen. Use your eyes to focus on your screen. Not your head and neck.
And finally, take a posture break at least once every hour. These are very easy to do. Stand up and stretch your neck forwards (chin to chest),then your lower back forwards (touch toes).
Next stretch your neck backwards (tilt your head back and look up). With hands on hips, lean back to stretch your lower back this way as well. Then stretch your neck sideways (ear to shoulder both ways).
And with hands on hips, lean over to the right and left to stretch the lower back side muscles.
Hold each of these stretches comfortably for 20 seconds. Walk around your chair a couple of times and then you are done!