If you're on a computer for most of the day, and you find your head slowly inching forward, your shoulders rounding, and your neck pain is dialing up, then this is the article for you. I asked our team of physiotherapists to share their BIGGEST tips to improve posture immediately! We'll cover the 5 most important posture hacks and give you some quick exercises to fix your posture now.

We're deep into COVID times now! I'm guessing you've clicked this article because you've noticed your posture is... ahem... not great. Speaking from personal experience, I have a tendency to sit at my desk for way too long while working from home. I've become much better at noticing my posture while I work, but fixing my posture is still top of mind before I sit down at my desk every day.

If you're on a computer for most of the day, and you find your head slowly inching forward, your shoulders rounding, and your neck pain is dialing up, then this is the article for you. I asked our team of physiotherapists to share their BIGGEST tips to improve posture immediately! We'll cover the 5 most important posture hacks and give you some quick exercises to fix your posture now.

First of all, what is "posture", and why does it matter?

I'm going to assume that most of our readers intuitively understand what "posture" means. Or at least, they know that it relates to how one holds themselves while standing (or sitting/laying down).

What I'm more interested in however, is good posture. How do practitioners define that? And how does one aim for good posture?

My research found that there is no such thing as "a perfect posture". Posture will be different from person to person, and good posture is defined as "the position in which the least strain is placed on supporting muscles and ligaments". Observe the diagram below:

Your "correct posture" might not look exactly like the image on the right, but the benefits of your posture should align with the terms in right column (ie. higher mobility, pain prevention, good circulation, better breathing, etc).

Good posture also has these specific benefits:

·   Keeps bones and joints in the correct position (alignment) so that muscles are being used properly.

·   Helps cut down on the wear and tear of joint surfaces (such as the knee) to help prevent the onset of arthritis.

·   Decreases the strain on the ligaments in the spine.

·   Prevents the spine from becoming fixed in abnormal positions.

·   Prevents fatigue because muscles are being used more efficiently, which allows the body to use less energy.

·   Prevents backache and muscular pain.

Now that we've outlined what good posture is, let's take a look at how to get you there!

How to fix your posture immediately

Here are the most important tips I gathered from our practitioners:

1. Be mindful of it!

2. Make small corrections or adjustments

3. Place a reminder by your desk or work-space

4. Take short, frequent breaks to move and stretch

5. Get a personalized assessment from one of our practitioners!

3 Quick Exercises to Fix your Posture

Looking to fix your posture?

Our team of experienced physiotherapists are ready to help you get rid of pain and optimize your posture. If you'd like more information on our services, we're happy to offer a complimentary phone call to help you with your injury and pain. Call us at 604-828-2610 to set up a phone call, or email us at info@chipperfieldphysio.ca