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There is never a good substitute for movement, but keeping active can be challenging. For many people, going out for a run or taking time to perform a full workout can be daunting, especially if this is not a part of their usual routine. Here are some ideas to get you away from your desk, your couch, or anywhere that keeps you in a static posture for too long... There are a few quick and easy ways to add some movement to your day, starting with something as simple as boiling the kettle or just getting a drink from the fridge or water cooler. It only takes 2-3 minutes, so challenge yourself to see if you can complete these three exercises before going back to sitting down. You can focus on one each day, or work through a different one each time.  1. Challenge your balance.
Standing on one leg is something many of us assume we can do, yet rarely take the time to check. This is an essential skill that can deteriorate without being noticed until everyday activities, such as getting dressed, are impacted. Being able to stand on one leg is important for putting on shoes, trousers and reduced balance can be a risk factor for falls. Start by seeing if you can stand on one leg with your eyes open for the entire time a kettle is boiling, or time yourself with a stopwatch. Test both legs, making sure you are close to a bench that you can use to support yourself. To increase the difficulty, try balancing with your eyes closed, then progress to balancing on your tiptoes. If you can balance on your tiptoes, with your eyes closed, then you can ask your physio for more suggestions. 2. Heel Raises Start by keeping your knees slightly bent and lift both heels off the ground at the same time. You can begin with repetitions of 5, have a quick rest then repeat. Challenge yourself to increase the speed of your heel raises and see how many you can fit into your 2 minute workout. As you bend your knees, aim to keep your knees over your second toe. If you feel this is a little too easy, you can progress to single-leg heel raises, which will also improve your balance! You can start a daily competition with the people in your home or workplace to see who can complete the most repetitions in a set time period. 3. Squats Squats are a great exercise to keep your large muscles working. You can start with 5 shallow squats, aiming to slowly increase your number and progressively squat to a lower position. As with heel raises, when you start to find squats to be less of a challenge, you can move to single-leg squats. Don’t hesitate to ask your physio or posture specilaist for tips on how else you can stay active at home or in the workplace.
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Many of us spend more time at our desks than any other place in our waking hours. While the risk of injury from sitting down can seem unlikely, spending hours in a poorly set up workspace can place a lot of pressure on your body and lead to overuse injuries or postural pain. Below are a few tips that can help you set up your workstation better.  Your Chair
The height of your chair is a good place to begin. Ideally, your feet should be flat on the floor, and if you can adjust the height of the chair, your thighs should be parallel to the floor. If your chair has armrests, they should be low enough to allow your elbows to sit comfortably between 90-110 degrees of bend and rest by the side of your body. A small cushion or rolled-up towel may be added to the back of the chair to add support to the lower back to help prevent slouching. If you are unable to adjust your chair and it is too high, you can use a footrest to allow your feet to rest comfortably. Your Desk The height of your desk should be set so that your arms can rest comfortably at the keyboard and hands, wrists and forearms can sit in a neutral position, parallel to the floor. Where possible, put everything you need within easy reach and alternate days using your mouse and phone with different hands on different days (if you can do this with your non-dominant hand!). Your Screen The height of your computer should be raised so that the top of the screen is around eye level. Allowing your neck to rest in a neutral position can help to prevent neck pain and headaches. Ideally, if you can set the screen to be 20-40 inches away from your face, this will reduce strain on your eyes while reading. Some other tips Being comfortable is extremely important for productivity and focus. If you are struggling with pain, your work will often suffer. Even joint stiffness and muscle tightness can disrupt your workflow, so taking the time to adjust your workstation can save you countless hours in the long run and prevent painful overuse injuries. Taking active breaks from sitting to move and stretch can help to maintain muscle and joint health, which can be compromised from being in the same posture too long. You can set a timer or make the effort to take phone calls and video meetings standing, rather than always sitting. You can speak to your physiotherapist or posture specialist for more personalised advice on your workplace setup. The American Migraine Foundation states that "poor posture and long periods of inactivity can contribute to an increase in migraine frequency." Whether it’s for work or school, many of us feel tied to our computer screens and desks. Long periods of sitting and increased time using technology can have negative impacts on posture, neck pain, and headaches, including migraine.  6 Tips to Improve your Posture (from The American Migraine Foundation)
1. Focus on your sitting posture Whether you’re working from an office or your bedroom, good posture is important. It’s especially important for people with migraine because research shows they tend to have more neck dysfunction than the general population. For better sitting posture, sit with your head and neck upright in a neutral position. Rest your feet flat on the floor (or supported by a foot rest) and avoid sitting on your feet or crossing your legs. Keep your arms and elbows close to your body, use an arm rest for support if available and keep your wrists in a neutral position. Sit with your buttocks fully back in your chair and with your back supported. Try placing a small rolled towel behind your lower back to decrease the space between the chair and your back. 2. Try a recovery pose One way to reduce tension and physical stress when you feel a headache coming on is to try a recovery pose. To do a recovery pose, lie on your back with your knees bent and gently clasp your hands together behind your head and neck. Allow your elbows to relax toward the floor until there is a slight, comfortable stretching sensation. Focus on your breathing and relax; this should not feel painful. Hold for 1-2 minutes (as long as it is comfortable), lifting elbows for a break as needed. Repeat. This should not be irritating or heighten your headache. Stop if that occurs. 3. Have a dedicated work space Virtual learning or working from home allows you to create a personalised workstation to suit your needs. Rather than tuning into virtual meetings from the comfort of your bed or couch, consider a more traditional set up with a table or desk and a chair. Position your laptop or monitor at or slightly below eye level. When using books or smaller electronic devices, try to bring the book or device to eye level. Consider using support devices like cases or stands when possible. Make sure your frequently used items are within easy reach. Incorporating these clinical recommendations into your work space can have a positive effect on headaches by improving posture and reducing neck pain. 4. Take short breaks throughout the day Schedule timed breaks throughout the day. During these breaks, you can work on stretching exercises to help with proper posture, go for a short walk around your neighborhood, or take a full lunch hour to be away from your desk. Even just standing up for a bit can help. Not only will regular breaks help your neck and spine, they’ll help you return to your school or workday feeling refreshed and energised. 5. Increase activity to make up for more time sitting Exercise can promote improved posture by strengthening your muscles and reducing tension. Being active can also relieve stress and improve sleep. Whenever starting new exercises, start slow, gradually incorporating new and increasing your exercises. Meditation, yoga and aerobic exercise are excellent options. Adding these to your regular routine can help manage your migraine disease. There are multiple benefits of physical activity for migraine management. 6. Get a good night’s sleep Posture practice to deal with migraine isn’t limited to the work or school day. Set yourself up for a day of success by focusing on your sleep. Consider sleeping on your side and avoid sleeping on your stomach, as it puts added pressure on the spine. Use pillows to support your head and neck for added comfort. Ultimately, your sleeping posture should support a neutral spine position including the head, neck, upper, and low back. As stated in the American CEO magazine, we all know that a sedentary lifestyle yields medical challenges like weight gain, heart disease and kidney failure. Did you know, though, how you sit can also jeopardize work performance? Poor posture affects productivity, by learning how to sit properly, you can boost brain function and accomplish more during the day.  Body Language Affects Mood
The way you sit can make you happy, sad or depressed. It sounds strange, but researchers at Ohio State University found that nodding or shaking your head affects your attitude, even if it’s unintentional. Erik Peper, a Dutch behavioral scientist also researched this topic. He found two key facts about posture that will help you on the job, today: 1. Sitting straight increases the likelihood that you'll think positively. The next time you struggle with a negative attitude or workplace drama, sit straight. Your mood and mindset will change, allowing you to focus on work and get more done. 2. Skipping during regular breaks increases energy levels, but walking while slouching or slumping drains your energy. During your next break, stand up straight and skip down the hall to the copy room, bathroom or lunchroom. Your co-workers might look at you funny, but you'll face all the projects on your desk with renewed energy. Posture Affects Hormones Difficult tasks, hostile clients or boring projects take the fun out of work. However, if any of these productivity killers affect you, use posture to your advantage. Simply stand up and extend your arms and legs. Stretching as tall and wide as possible expresses your power and tells your brain that you're ready to tackle anything. Researchers at Columbia University and Harvard University concur that posture affects hormones. People who stand in powerful, expansive poses experience decreased cortisol and increased testosterone levels. This hormone combination increases leadership ability and disease resistance. A powerful pose can also help you take risks and land new clients, ask for a raise, or approach a problem resourcefully. What does this all mean? When you need to do something you'd rather not do, like start a huge project, call a challenging client, or write a cumbersome report, stand tall or sit straight instead of hunching. Your expansive posture will assist you in doing the tasks that stand between you and success. Get Moving! To be more productive, get moving. Regular movement provides many benefits, physically and mentally. To stay moving when your job requires regular sitting, incorporate bursts of physical activity into your daily routine. At least twice every hour, stand and walk. Move around your office, walk to the break room to refill your water bottle or walk down the hall and back. The break resets your posture and prevents you from sitting in one spot too long. Ready to be more productive at work? Keep your posture in check and enjoy the many benefits. Here’s a one minute posture break exercise recommended by a posture expert from the USA Dr. Steven Weiniger. Focusing your attention on a single body part at a time can boost mind-body awareness and control, and with these 5 steps you can dial into your posture to start confidently standing taller.
A Mindful Posture Break: The goal is to stand tall and align your head, torso and pelvis over your feet (the 4 PostureZones). As your focus shifts from the ground up, breathe slowly and let your breath guide the motion. 1- Stand Tall and relaxed. Not stiff or rigid. Relax, and pull your head to the ceiling. Breathe in and out, and then… 2- Ground your Feet: Slowly come up onto your toes, then down. Come up onto your heels and spread your toes apart, then back down. Roll your feet out, and then in. Now, press on all four ‘corners’ to ground your feet as you breathe in and out, and then… 3- Centre your Pelvis: Arch your low back and breathe in, then pull your belly in, tuck your pelvis in and breathe out. Keep your spine long and head tall as you roll your pelvis back to centre, half way between these 2 extremes. Repeat for another breath. 4- Open your Torso: Lift shoulders up and back as you breathe in, then keep them back as you lower them down and breathe out. Repeat for another slow breath, and then… 5- Lift and level your Head. Look straight ahead as you breathe in, then breathe out and lift the base of your head up (keep the head level and chin slightly tucked) to lengthen your spine. Repeat for another slow, deep breath. Repeat. Focus on standing taller, aligning each PostureZone as you breathe slowly for each step. Do this 2 or 3 times a day to relieve stress, unfold your posture and brighten your mood. It really is a priority to make time for daily posture breaks. Whether you’re feeling down or optimistically looking up, posture affects (and is affected by) your outlook on life. Improving your posture can improve your mood, while reducing pain and muscle stress to let you breathe easier and feel better in both mind and body. If you have spent any time searching for ways to improve your posture online, you have almost certainly come across a number of posture braces that claim to be able to help solve your bad posture. In today’s culture, people are always looking for the newest and easiest way to fix our problems. But do these devices really work?  When it comes to posture braces, most products claim to improve posture by pulling your shoulders back. Although forward rounding shoulders are indeed a sign of bad posture, they are not the only contributing factor. Poor posture usually consists of a combination of factors including forward head position, rounded shoulders and pelvic alignment. A posture brace usually only affects the shoulders, only one component of bad posture.
While a posture brace may help bring your shoulders back, it doesn’t strengthen the muscles in the back of the neck or upper back. So while it may help while it is on, when you take it off your shoulders will likely go right back to their earlier position. Although the brace may help stretch out the muscles of your chest, it doesn’t help with arguably the most important factor in posture correction, which is strengthening your "anti-gravity" or postural muscles that will help you maintain better posture in the longer term. The majority of postural problems, or malalignments that we see are due to muscular imbalances. That is, certain muscle groups are tight or overworked, where other muscles are overstretched and weak. So that means we need both stretching and strengthening exercises to improve, not just one or the other. Preferably, we do exercises specifically targeting the muscle groups that fall into the tight or weak categories in our own body, not just generic advice we find on the internet. So the initial question of should I wear a posture brace? It can help alleviate posture related pain while you have to be in a position to complete a task or your work, such as sitting at a desk for long periods. But a brace will never correct your posture by itself, as it can't help you strengthen the muscles that need it. In fact, wearing any brace too much can have the opposite effect and weaken your muscles, which you really don't want! Any posture improvement program shoulod begin with a professional posture analysis to expose where your own particular issues are, which then leads to a targeted stretching and strengthening program to alleviate your muscle imbalances. A posture brace by itself just can't do this. We constantly tell people to set reminders to get up and move, or take a posture break from their desk to avoid the aches, pains and other negatives that come from sitting in one place for too long. But how do you actually do that? Setting up a reminder on your work computer is essential to keep you on track with this, as it's all too easy to forget, as most of us know. Simple instructions on how to do this are below. Note we generally recommend getting up from your desk, even for a short time, every 30 minutes.  For Windows 11 on PC (2 simple options)
1. Microsoft To Do app This comes pre-installed on Windows, to set up reminders on your PC quickly. The app is free and simple to use. Step 1: Open Microsoft To Do app on your PC. If you can’t find it, download it from the Microsoft Store. Step 2: Sign in with your Microsoft account. Step 3: In the My Day tab, click the ‘Add a task’ button. Type in your task details (posture break) and press enter to save it. Step 4: Next, click on your task and select the Remind me option from the menu that appears on your right. Step 5: You can choose from the suggested options or set a date and time. And that’s about it. Microsoft To Do will remind you about the task at the specified date and time. You can also set a recurring reminder for your task by clicking on the Repeat option. 2. Using the Calendar app Another option for setting up reminders on Windows 11 is to use the built-in Calendar app. This can come in handy if you have already synced your Google account with the Calendar app and want to view all your tasks and reminders in a single place. Step 1: Open the Calendar app on your PC and click on the New event button. Step 2: Enter your task details. Step 3: Use the drop-down menu beside the Reminder to define when the app should remind you. If you want to set up a recurring reminder, click on the Repeat button at the top and specify how frequently the app needs to remind you. Step 4: Lastly, click on Save. After that, the reminder will appear on your calendar app. It’s worth noting that the reminder notification will also appear on your other devices where you’ve signed in with your calendar account. For Mac systems Step 1: In the Reminders app on your Mac, select a reminder list in the sidebar. Step 2: Click the Add button in the top-right corner (or use the Touch Bar). Step 3: Enter a title for the reminder (posture break). Step 4: Do any of the following... Add notes: Type a note below the reminder text. Press Option-Return to start a new line in the note. Be reminded on a date and time: Click Add Date, choose a suggested date or click Custom to use the calendar to pick a date. After you enter a date, optionally click Add Time, then choose a suggested time. If you don’t enter a time, the reminder is an all-day reminder. Be reminded when you arrive at or leave a location: Click Add Location, then choose a suggested location or start typing the name of a location and choose from the suggestions. Tag a reminder: Click the Tag button, then choose an existing tag or click New Tag to create and apply a new tag. Flag a reminder: Click the Flag button. To quickly add multiple reminders to the same list, press Return after you enter each reminder. That should help you set reminders for your posture breaks at work. Remember there really is no substitute for movement! "Your best posture is your next posture..." |