Nowadays, we spend more and more time sitting. Are you an example of that? Here are 6 things you need to avoid while sitting and a variety of tips to improve your posture.
Have you ever had to stop breathing for several seconds or reduce your respiratory amplitude while you’ve been sitting for a long time? Most likely yes. And when it happens to you, the impact is immediate: the rib cage movements are reduced and muscles tense. Note that the problem concerns more the movement of expiration.
Tip 1: Breathe out for 10 seconds without moving your head nor rolling the shoulders forward.
Tip 2: Talk, sing, laugh or yawn.
A head weighs, on average, the equivalent of a potato sack of 10 pounds. But we are so used to it that we forget its actual weight. Yet muscular effort is demanding when we hold it too tilted forward, especially when sitting for a long period of time.
Tip 1: Make sure you maintain alignment between the ear, shoulder and hip. This reduces muscle activity & provides less strain on your cervical spine.
Tip 2: Straighten your head as often as possible before the onset of fatigue.
Sometimes we lose track of time while we are sitting & hard at work. It is best to try and change positions throughout the day.
Tip 1: Alternate tasks, which will move at least a few joints.
Tip 2: Perform certain tasks while standing.
We often assess the risk of injury from an activity based on the intensity of the effort it demands, such as lifting a heavy object. But the speed and duration of movement are factors that also increase the risk of injury. The computer mouse is a prime example. It often causes tendonitis or muscle pain even if it weighs practically nothing.
Tip 1: Considering changing pattern (if your mouse is causing you problems). There are several ergonomically correct mouse & wrist support that are affordable, and for which specific configurations stimulate the muscles differently.
Tip 2: Use a touchpad, touchpad (PC) or trackpad (Mac).
If you sit for hours throughout your work day, your body will adapt to sitting like a chameleon adapts to its environment. The endurance, strength and flexibility might be altered, including the thighs and buttocks. Now these areas are perhaps not the most useful in a sitting position, but their good health is essential to everyday activities.
Tip 1: Get up at least 5 minutes every hour.
Tip 2: Exercise sufficiently in time for dinner.
The abdominal muscles are often inactive sitting. The objective is not to increase their strength immeasurably, but stimulate, especially the diagonal abdomins.
Tip 1: Pull your belly button in towards your spine and hold for 10 seconds, 10 times consecutively. Do it twice a day.
Tip 2: Take the position of the plank, 3 times for 30 seconds, resting on forearms and knees (or feet).