Posture
So many patients are complaining of two things as they continue to work regularly from home.
Tight neck and upper back
Pain in the lower back and tailbone
These same patients are telling us that they are doing all kinds of stretches to help deal with their pain, but the pain keeps returning the next day or even the next time they sit back down in front of their computer.
STRETCHING a tight muscle is good, but let’s remember that’s only part of the bigger picture. We also need to STRENGTHEN opposing muscle groups to help re establish a structurally correct work and desk posture.
When it comes to strengthening for better posture, we’ve heard people tell us they work their back muscles by doing rows or bent over rows. Rows are definitely a good exercise for general back strengthening, but unfortunately they don’t specifically address that negative at-home work posture we are trying to fix. In fact, they can even make it worse as they push the shoulders even further forward!
So instead of rows, let’s try this modification. Grab a band and perform that same row-type movement but instead of keeping the hands down and puling towards our chest, let’s pull the band up towards our face. Once in this position, let’s rotate the hands upwards which will pull the shoulders down and back.
If you don’t have a band, you can still perform this exercise with just your bodyweight by bringing your elbows up to shoulder level, externally rotating your shoulders, and then pulling your shoulders down and back in a circular motion (see exercise 3 on the sheet below).
Doing things this way will specifically target those weak upper back muscles to help pull and maintain your head and shoulders in a more correct postural position. This will lead to less strain on your body and less tightness/pain while you work!
Give this one simple exercise a shot by taking a few breaks throughout your day and perform it repetitively. It only takes a few minutes and is easy enough to do right beside your desk!
