Improve Your Posture at Work

Why is posture at work so important?

Are you looking to improve your posture at work? It is very common in a workplace setting to develop a forward-leaning posture in which the shoulders hunch and the neck extends forward. Evan Armstrong, Accredited Practicing Physiotherapist and Lead Clinician of the Teladoc Health Fitness & Recovery Service has provided three exercises that you can do at your desk to improve your posture during your work day, whether it be at home or in the office.

A few of these exercises may help to reduce this posture and to minimise the chance of experiencing pain, particularly later in the afternoon or day when you’ve potentially been in this seated posture for an extended period of time.

Follow along with Evan as he demonstrates the exercises in the video below or keep reading for step-by-step instructions.

Exercise #1: Chin Tuck

This exercise engages the deep cervical flexor muscles in the neck, which are going to help support the cervical vertebrae (neck region) whilst you’re seated. Here’s how to do it:

• First, put your index finger on the bottom of your chin, and then gently draw your chin away from your finger and feel the neck muscles squeeze. Your other hand can rest gently on your chest.
• Next, move your head backwards and forwards in a straight line. It’s important not to nod your chin up and down; simply use small movements to move backwards and forwards from your extended finger.
• Try to do six to ten repetitions (reps) of this exercise.
• For more information on the relationship between forward head posture and neck pain, check out this article.

Exercise #2: Shoulder Roll

The second exercise is quite simple to do, and it can reduce the rolling of the shoulders forward, which can sometimes lead to pain. This exercise engages the rhomboid muscles and the muscles of the middle trapezius. Here’s how to do it:

• First, while sitting up straight in your chair with your hands clasped together at chest height, draw your shoulder blades back and squeeze them together.
• Next, move your shoulders forward slightly and repeat the exercise by drawing them back and squeezing them together.
• Try to do six to ten reps of this exercise whilst you’re sitting up nice and tall in your chair.

Exercise #3: Standing Twists

The third exercise is a flexibility exercise for the thoracic vertebrae, which involves the joints in the upper back. Here’s how to do it:

• First, stand up straight with your hands clasped together at about chest height. Keep your hips facing forward as much as you can, and keep your chin in the midline with your chest. Try not to move your neck and focus your movement on the upper back.
• Next, while keeping your hips forward, turn your upper body to one side as far as you can, and then turn your upper body to the other side as far as you can.
• Try to do six to ten reps of this exercise on either side.
• For more information about spine postures or physical exposure and low back pain, check out this article.

Do I need to have perfect posture all the time?

The first thing to keep in mind is that it’s important to remember that not everyone can have perfect posture all the time, especially throughout an eight-hour work day. Sitting up straight all day can lead to soreness, so slouching or changing seat positions at times is perfectly acceptable. The second thing to keep in mind is that there’s a poor correlation between physical pain and workplace posture.

Whilst it’s not a hundred percent supported in scientific research and literature, it is beneficial at times to keep your body moving in different ways and change postures while staying mindful of your posture. For more information on posture, including ‘good’ and ‘bad’ posture, check out this article.

If you would like to book a Fitness & Recovery consultation but are not sure if you have access to Teladoc Health services, submit a form here, and a Member Engagement Coordinator will respond shortly.