What is the best way to improve posture when standing or sitting at a desk all day?
Deadlifts. At the gym or at home. I use the computer a lot and my poster was getting bad. By doing deadlifts, I can feel the curve back in my spine.
14 Answers
The number one recommendation I would make is to keep your shoulders relaxed (dropped) and fully stretched. After starting a new job last year, I found myself with a terrible shoulder imbalance toward my right (mouse) hand.
My chiropractor recommended the following: once an hour "roll" your shoulders in circles 10 times both direction (don't scrunch towards your ears, go for the biggest circle possible). Worked wonders for me, that and workouts that target the upper back and traps.
Sitting - a good chair. Something like a Humanscale Freedom or the Herman Miller Aeron
The Aeron doesn't have a full back, which being 6'4" disappoints me, but the Aeron's odd "fabric" seating allows air to flow, helping to prevent "swamp ass" when you sit for long periods. Crappy leather chairs from Staples/Office Max generally create this condition...
www.sit4less.com is a reputable web store who will sell you either one at the best pricing I've seen (I have done a lot of shopping for these, I personally have two Aerons, one at home and one that I got the office to buy for me after much complaining).
If your office won't pay for it, buy it yourself, your back will thank you down the road.
Swap your desk chair for an exercise ball.
Deadlifts. At the gym or at home. I use the computer a lot and my poster was getting bad. By doing deadlifts, I can feel the curve back in my spine.
I've worked at a tech company for four years and unfortunately it's a constant battle. The first step is to keep on yourself. When you feel yourself slouching make a conscious effort to sit up straight. You'll have to correct yourself many, many times during the day but keep it on your mind and remember that even the process of going from a slouch to sitting up straight is moving your back and stretching things out.
Second, then I walk somewhere I make another conscious effort to stand as tall as I can and pretend I'm trying to touch the ceiling with my head. You look more confident and are distributing the work of standing upright across your legs and torso instead of putting it all on your back and shoulders which is what is happening when you are slouching.
Third, if you are feeling a little slouched over, I like to stand in a doorway, palms on either side, and lean forward to get your shoulder blades pressing towards each other, helps relieve some of that tension.
Finally, when I get home at night I do a couple repetitions of the upward facing dog yoga pose to stretch my back. Google it, really easy to do and can feel amazing.
I'm not really into health and fitness stuff but working on your posture seriously makes you feel better and no joke, more confident.
Five minutes standing straight, shoulders completely back against a flat wall should help a bit. Saw a character on the "West Wing" doing it, and it can also be a stress reliever (at least that is what this character claimed). Either that or get one of those workout vests that has weights in certain places and forces you to stand straight.
Brown. No question.