1. Keep Your Ears In Line With Your Shoulders

If you’re leaning too far forward or backward, your posture is off-kilter. Use this trick whenever you’re sitting at your desk.polycare neck alignment






2. Practice Some Shoulder Chest Exercises

Here are a few worth trying out:

Try a wall angel. Stand up against a wall with your legs slightly spread apart, and hold your arms up on either side of you in a 90-degree angle. Slowly raise your arms up and down. Do this at least 15 times

Shoulder shrugs: Lift and lower your shoulders up and down. The movement will loosen you up.

3. Uncross Those Legs

The correct way to sit in a chair requires you to place your feet flat on the ground. That means no crossing your legs or sticking them out in front of you.

If making your feet completely flat is uncomfortable, prop your feet on something. A small laptop stand or some old, thick books could work as makeshift props.Posture Correcting Tips








4. Pull Back your shoulder blades

Drawing them back and down will bring your chest up and out, and help you avoid getting rounded shoulders.

Polycare pull back

5. Try Using a Lumbar Support Pillow

A lumbar support pillow does some of the work for you by supporting your spine. You’ll be forced into the correct position every time you sit down. For a quick fix, use a folded or rolled-up towel.

6. Get Up And Move Very So Often

Sitting for long periods of time is really taxing for the body. Your blood flows significantly slower, abdominal muscles get weaker, bones get thinner due to inactivity and your life expectancy decreases. Unless you use a standing desk, it’s difficult to avoid sitting all day.

If you can’t leave often, try to incorporate mini-walks into your daily schedule, getting up every hour or so. In addition, start taking the stairs, and take breaks to stand up and walk to bathrooms that are farther away. Integrating constant motion into your work routine also has an added benefit: It improves your efficiency and concentration.

7. Do Sneaky Desk Exercises

Here are a few exercises you can do while sitting at your desk:

Sit upright, then lift your arms overhead, keeping your elbows straight. Interlace your fingers and bend slowly to the right side, then the left side.

Cross your left leg over your right leg. Cross your body, placing your right arm over your left leg. Look over your left shoulder and slightly twist your body. Repeat this on the opposite side.

Stretch out your left leg, pointing your toes forward. Then point your toes upward. Repeat this five times, then do it with the other leg.


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©2019 PolyCare Wellness Centre Our Circle of Care


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