4 Best Exercises For Treating Bad Computer Posture

There’s no way to deny the fact that we now live in a world that’s truly dominated by computers. As much as they help us connect with our friends and family, in addition to helping us get work done, computers can be detrimental to our health in more ways than one.

One of the most common side effects of prolonged computer usage is an unhealthy posture. When we spend the majority of our workday glued to our computer screens, our shoulders are hunched forward, our necks stick out at an unnatural angle, and our backs are crunched downward and forward. This repeated strain can actually change the composition of your muscles so your posture becomes forced into a poor position. In this way, your muscles actually stiffen up. Fortunately, there are ways to prevent this from happening. All you need to do is stretch! Here are four simple and easyexercises to do at your desk to keep your posture in tip-top shape. 

Back Self-Massage 

This one involves sitting with your butt and feet flat on the floor. Lay a foam roller behind you so that it is perpendicular to your body. Lean back on the foam roller and lift your butt off the ground. Roll in slow strokes so that the roller gently glides up and downyour back. Repeat this ten times. You can prop your hands up behind you to control the pressure if you need to lessen the intensity.

The Warrior I Pose

This pose is great for stretching out your hips when they’ve been shortened from the compression that occurs when you sit for too long. Start in a standing position, then take a big step forward with your right leg while bending your right knee. Turn your left toe outward while keeping your hips facing straight, in line with your shoulder blades. Raise your arms to the sky, so you feel a stretch in your left hip and thigh. After thirty seconds, switch sides.

Pectoral Muscle Self-Massage 

Lie face down, with a foam roller parallel to the right side of your torso. Drape your right arm over the roller and lift your chest up with your left forearm. Reach overhead and rotate your arm so you stretch your pectoral muscle for about thirty seconds.

Dumbbell Rep

Holding a pair of dumbbells, stand with your feet shoulder-width apart and slightly bend both of your knees. Bend at your hips to begin lowering your torso until it is almost parallel to the ground. Slowly raise the dumbbells at your sides, repeating 10 times. 

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