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
