What is the best way to sit at work?

Correct seated posture

We will go through the best way to be sat at the office to that we have the best posture for your spinal health and to aid your Chiropractic care.

We need to use all of the movements from Exercises 1, 2 and 3. To assume this position:

 

  • Start by sitting down and placing your bottom as far back into the chair as you can.
  • Place your knees at 90 degrees and your hips at 90 degrees to the floor so you are in an upright position.
  • Engage your neck muscles to bring your head back, keeping the chin down and retracted (Exercise1).
  • Engage your upper back muscles, to retract your shoulders, so they become in contact with the back rest of the chair and open your chest out (Exercise2).
  • Engage your core muscles and preform abdominal breathing (Exercise3).
  • Lastly tuck the chair in so you are close to the desk/table in front of you.

 

Now you have the Top 4 Exercises, you need to put them into action to break your poor postural habits and be happier and healthier.

 

Let us know how you have found these Exercises by commenting below.

Running Club

We at Moose Hall Chiropractic and Wellness strive to promote a Healthier and Happier Community.

Do you want to get involved?

Join us on the first Wednesday of every month for our running club, open to all our members and their friends and family.

The next run will be on Wednesday 6th September at 7.30pm, meeting at Moose Hall.

Open for all ages and abilities to have an enjoyable run with varying routes around Portishead.

Ask for more information today or comment below to let us know your coming. 🏃🏻🏃‍♀️

Lower Back Posture Exercises

Do you slump when sitting down?

To improve your lower back posture, use the abdominal breathing exercise. To perform this exercise:

• Start by standing up against a wall, place your heels 3 inches away form the wall, hands by your side and place your back against the wall.
• In this position take a deep breath in and allow your stomach to expand, ensuring your chest is still. As you draw the breath into you need to engage your core muscles.
• Hold the contraction of these core muscles as you breath out and then relax. Repeat for 10 breaths.

Now that you have learnt this movement you can repeat this whilst seated or laying down throughout the day to activate your core muscles.
Next week at Moose Hall Chiropractic we are explaining what the ideal seated posture is while you are at your work station.
Let us know below, how you have found these tips on posture that will improve your health through ideal posture and chiropractic care.

Upper back and Shoulder retraction Exercise

  1. Upper back and Shoulder retraction

 

Are your shoulders rounded and pushed forward?

 

To improve upper back and shoulder posture, use the shoulder retraction exercise. To preform this exercise:

 

  • Start by standing up against a wall, place your heels 3 inches away form the wall, hands by your side and place your back against the wall.
  • In this position pull your shoulders back, so they are now in contact with the wall and open your chest out to engage your upper back muscles.
  • Hold this for 5 seconds and repeat 10 times.

 

Now that you have learnt this movement you can repeat this throughout the day to activate your upper back muscles.

Alfie’s Story

Alfie loves his adjustments with “the back doctor” he says the help keep him strong.

Neck Exercise

Posture Exercises

 

  1. Neck

 

Do you notice your always looking down at your phone and your head is forward on your shoulders?

To improve your neck posture, use a chin tuck exercise. To perform this exercise:

  • Start by standing up against a wall, place your heels 3 inches away form the wall, hands by your side and place your back against the wall.
  • In this position keeping your chin down and level with the floor, pull your head slowly backwards until it is in contact with the wall.
  • Hold this position for 5 seconds and repeat 10 times.

Now that you have learnt the movement, you can repeat this throughout the day to activate your neck muscles.

Louis’s Story

Louis is a keen Gym enthusiast  and had pain in his back when he first came to Moose Hall that was stopping him from training. Here is what Louis had to say “Without regular adjustments from Matt at Moose Hall I wouldn’t be able to perform my daily tasks, let alone my passion the gym. He has been a miracle worker and I have learnt that Chiropractic treatment is not just for pain but also regular treatments keep my body functioning at 100%.”

Changing Your Posture!

Take Action

 

This week we have 3 action steps that you can easily do daily to improve your posture.

 

  1. Move and exercise to activate your muscles

 

All of the muscles in the body require movement to activate them, this keeps our muscles primed and ready for action. You need to keep all your muscles moving so we don’t build a muscular imbalance. These could lead on to poor posture habits and cause injuries.

 

Get up and get moving, start with a 20 minute walk each day and build this up to power walking, jogging or other exercise that you enjoy.

 

  1. Remember good posture

 

Good posture needs to be remembered at all times, not just when sitting or in static positions. When moving and lifting ensure you have the correct techniques so you don’t cause any injuries. If you are in doubt, ask a friend or colleague to help. They can watch your posture whist you perform the movement and give feedback, technique is very important in all movements. We want to build correct balance and function to get you at your optimum.

 

  1. Take regular breaks

 

Its important to take regular breaks in all aspects of our lives. You can only run so far before you get tired. Your postural muscles are the same, they can only work for so long before they fatigue.

 

We need to take regular breaks every 30 minutes. Stand up and go for a short 2 minute walk to allow our muscles to rest and recover, before going back to what you were doing. Rest and recovery is a

necessity of life and taking regular breaks will allow time for you to recover.

 

The first step is to start! Get up and get moving to improve your health.

Next week we have 4 exercises to help improve your posture.