Posture Analysis
Importance Of
Good Posture
The upright human posture is a result of years of evolution, but it seems that we are ” De-evolving” these days with the countless hours in front of the screen.The forward head posture when we are working in front of a desk puts a lot of strain on muscles and ligaments at the neck, shoulder, back and even the wrists. These repetitive strains very commonly results in neck and back aches, even numbness and headaches.
Postural Analysis
At BMJ Physiotherapy, postural analysis is part of our assessment and treatment for pains that arises from poor office ergonomics.
Tips For
Good Posture
Adjust the screen to your eye level
Make sure that your wrists and hands are supported
Adjust your chair until the hip is slightly higher than the knees
Take a break every 30 minutes
Fast & Easy
Stretches
Upper Back Stretch
Hold onto your neck as shown
Point your elbow up as high as you can
As you bend backwards, feel the stretch in the upper back
Chest Stretch
Hold your elbow out to the sides
Pull your elbow out to the back as much as you can
Feel the stretch in the chest muscles
Hold 10 seconds and repeat 5 times
Upper Back Stretch With Foam Roller
Position yourself as shown, the foam roller should be at the chest level
Hold onto your neck
Slowly lower your head down and feel the stretch in the upper back. Hold in this position for 1 minute or as tolerable
Use a pillow under the head as necessary
