Picture Perfect

by: AndreaDow
Total views: 2006
Word Count: 710

One of the benefits of pilates is improved posture. Many people brag about getting taller after pilates. This new height is a direct result of re-aligning the body and improving posture. Tight muscles relax, weak muscles strengthen and awareness of your body in space all lead to huge improvements. Looking for some tips to improve your posture at work? Read on to find out how to maximize your work environment for improved posture. Thanks to Miriam Nelson, PhD, we have some great ideas. Read more ideas in her book Strong Women, Strong Backs.

When seated and typing or writing, make sure your forearms, wrists and hands are in a straight line, parallel to the floor. Avoid leaving the elbows out to the side. Instead keep them relaxed and close to your body. You can raise your desk height by placing something underneath the legs or adjust your chair height.

Pay attention to your head. Try to look straight ahead or very slightly down. Avoid jutting your chin forward to read your computer screen. Adjust your chair height or computer distance.

Keep shoulders relaxed, but not slumped forward. Doing a basic shoulder roll by shrugging the shoulders up to the ears, bringing them back to the wall behind you and then allowing the shoulder blades/shoudlers to settle down the back usually finds the right spot for your shoulders to stay.

Rest your feet flat on the floor slightly in front of the knees. Your hips should be slightly above the knees.

Let your chair support the full length of your spine as opposed to sitting at the end of the chair.

Try using an exercise ball (usually 65 cm) to challenge your core strength. The ball cannot sit tall for you, so the above rules still apply when sitting on the ball.

Keep your computer screen 20-40 inches from your eyes to avoid poor posture and keep your screen in line with your eyes.

You may not need a wrist rest. Research does not support their effectiveness so chose based on your personal comfort and preference.

While you are on the phone, do not squeeze the receiver between your ear and shoulder. Errrr…that will be a hard habit to break! Try speaker phone if your office is private or try a hands-free headrest.

When lifting and carrying at work, keep the weight load closest to your body as possible and tighten your abdominals before lifting to help support your spine. Forget picking up that heavy box if you are sporting anything but a kitten heel. High heels throw off your pelvis and places the low back in a vulnerable position.

Good posture helps prevent stress, improves breathing and can even aid in digestions. Listen to your mother….stand up straight! Re-enforce these ideas of good posture and body awareness with a pilates lesson, too.

Rating: 5.00