In today's digital age, poor posture has become a prevalent issue, stemming from prolonged periods spent hunched over computers and gazing down at smartphones. This is the number one thing I review with clients that do come to see me. They often mention they alternate using a standing desk to help. This does help but unfortunately,  merely stepping away from devices or a casual gym cue doesn't magically correct one's posture. The muscles, accustomed to forward head posture, remain tense, perpetuating the problem.

Contrary to the stereotype of a perfectly erect schoolgirl, static posture encompasses how we hold our bodies during various activities. Incorrect positioning in sitting, standing, or sleeping can cumulatively damage muscles and fascia, resulting in persistent pain.

Sedentary behaviors, such as prolonged sitting for work, travel, or leisure, impact our health. Even with optimal ergonomics, staying in one position for too long can lead to adaptations like poor muscle-brain communication, connective tissue buildup, and muscle imbalances, making movement uncomfortable and undesirable.

Muscle tension in the head, neck, and shoulders can hinder range of motion, disrupt movement patterns, diminish breathing efficiency, elevate stress levels, and contribute to pain. When I am presented with clients grappling with postural challenges, I have an  opportunity to educate and design effective, individualized routines for long-term success.

Eyes

Constantly focusing on screens at a close distance, as in desk work, strains eye muscles, leading to fatigue and tightness. This strain extends to neck muscles, creating structural rigidity over time.

Quick Tips:

- Periodically look away from the screen, focusing on objects 20 feet away.

- Take breaks outdoors, varying focal distances.

- Perform eye rolls and stretches every ten minutes.

Shoulders and Neck

Sitting causes a breakdown of good posture, resulting in thoracic spine rounding and upper crossed syndrome. Desk workers, needing to look up, arch their necks, leading to stiffness and pain.

Quick Tips:

- Change positions frequently; consider standing for phone calls.

- Use sit-to-stand workstations and find opportunities to move away from the computer.

Hands, Wrists and Forearms

Low Back

Prolonged sitting induces a posterior pelvic tilt, compressing lumbar spine segments and reducing disc height. Collagen and connective tissue build up for stability, but this reduces mobility, leading to compensatory movements in the knees and lumbar spine.

Hamstrings 

Sitting compresses the femoral artery branches, restricting blood flow to hamstrings and increasing the risk of strains and injuries.

Quick Tips:

- Stand and move every 20 minutes.

- Prioritize activation and mobility strategies before exercising.

Knees 

Sitting limits the pumping action that nourishes knee joints, causing stiffness and pain.

Quick Tips:

- Change positions regularly to stimulate muscle movement.

- Enhance mobility at the feet and hips to minimize injury risk.

Feet 

Our feet, with numerous bones and joints, play a crucial role in preventing joint problems. Inactivity and restrictive footwear impede natural foot movement, affecting overall biomechanics.

Quick Tips:

- Perform foot mobility drills regularly. Use a tennis ball or small cork ball to role the different arches of your feet.

- Consider going barefoot or wearing socks to enhance foot flexibility. Try toe spacers for short periods of time.

*These are just some of the ways you can start to improve the way your body feels after a long day of repetitive sitting or standing. Keep an eye out for our favorite exercises, tips and techniques in future blogs.