As Malaysia is currently in lockdown, everyone is left with no choice but to work from home. There might be changes in your posture as you will spend time on the couch or the dinner table. Some people even find comfort in sitting on their bed all day. These changes will affect your body and its functions.
As a result of this, have you ever experience back and neck pain?
If so, here are few tips on how to fix your sitting posture.
1) Avoid sitting or laying on your couch or in your bed with your computer
2) Sit at a desk or table, if possible
3) Use a comfortable chair that will allow you to sit with good posture (photo)
4) Head right above shoulders and hips
5) Adequate lumbar support (chair with support, small pillow, or towel roll)
Other than making changes based on the tips given, you might want to do some exercises to keep your body strong. Here are some simple but effective exercises to try:
1) Chin Tucks
- Move your head straight back until your ears are aligned with your shoulders
- Keep chin down and think of achieving height through the crown of your head
- Hold for 10 seconds
- Repeat 10 times
2) Corner Pec Stretch
- Place your forearms on the walls of a corner with elbows around shoulder height
- Place one foot in front of the other and bend your front knee to bring your body closer to the corner
- Hold the stretch for 20-30 seconds
- Repeat
You can also perform this stretch in a doorway as another alternative.
3) Figure-4 Hip Stretch
- Sit on a chair with one foot on the floor and the other on your lap
- Gently press your knee down to bring it closer to the ground
- Hold for 20-30 seconds
- Do two sets and switch sides
Other than doing this exercise while sitting, you can do it while laying down as shown in the photo above.
Take precautions and start exercising now to avoid unwanted physical health problems.
Sources: Performance Therapies