Hello all! Happy May and happy Friday!
We here at Mobility Plus know A LOT about mobility and movement.
'Mobility' is half of our name and the topic of our motto: Move better to feel better-- a phrase we whole-heartedly stand by.
This month is National Correct Posture Month and we’d like to take this opportunity to share our take on desk ergonomics.
Whether you work at a desk or not, these principles apply to all activities of daily living.
If you find that you get neck or back pain when working at your desk, you may benefit from making these simple ergonomic changes.
After all, there’s no such thing as “bad posture” but rather the lack of switching up “prolonged” postures that could be causing your pain.
Starting with your monitor, ensure that it is centered and at eye-level whether you are standing or sitting.
Your nose and belly button should be in a straight line to the center of the space bar and your screen.
Also ensure that it is at arm’s length away from you and move it as often as necessary to maintain a comfortable viewing distance.
If you have multiple screens, try as best as you can to create a comfortable viewing distance for all.
If you get neck and/or upper back pain:
Most often, neck pain starts as a result of excessive forward head carriage. This can occur in many desk workers without you even knowing it’s happening.
When you assume a forward head posture, this means that your posterior neck muscles are working overtime to support your neck from falling forward as your work, creating unnecessary tension at the back of the neck and base of the skull.
Try 10 repetitions of chin retractions every hour:
Not only will this allow your body to actively use the anterior neck muscles to correct the posture of the cervical spine, but it will also dynamically stretch the posterior neck muscles. It also gives you some nice microbreaks 🙂