Don’t let your commute wreck your back
The average American commutes for 25.5 minutes each way to work, while nearly 10% spend more than an hour driving. Our posture can be seriously affected by our inability to properly set up our car seats.
Your shoulders will collapse if you drive with your hands towards the top of the steering wheel. This can cause your chest to drop and round your back, leading to a slumped posture. Next time you drive to work, consider the 9 and 3 o’clock positions on your steering wheel. Or even the 8 and 2. The lowered hand positions will immediately open your chest which will encourage a straighter upper back, and a more upright driving position.
Keep a reminder at every doorway that you are in good form
This tip was first mentioned in a Leil Lowndes book. Even if the room is empty, walk into it like you are the guest of honour. Although it may sound strange, this is a great tip. As you pass through every doorway, remind yourself to keep your head high, your chin up and your shoulders back. Keep your chest out. It is common for us to pass through many doors every day. Using those door frames as reminders to keep your posture in a good place is an easy and powerful technique.
For a good posture, keep your palms up
This tip is simple, but effective. This is an easy way to improve your posture, especially if you are seated. This is what I do at my desk all day. After a while, my shoulders start to curve forward. Simply face the ceiling with your palms facing up, keeping your elbows to your sides. This simple movement can bring your shoulders back, bringing your shoulder blades closer together. It will open up your chest and improve your posture. It’s easy to do, and it works.
Perform shoulder rolls at your desk two times per day
All of us eventually find ourselves bending forward at the desk, so it is a good idea to occasionally stretch our shoulders and get into a more relaxed position. This simple exercise requires you to sit straight up in your chair and place your feet flat on your floor. You can roll your shoulders back and shrug your shoulders. Your shoulder blades will be drawn down. Your chest should stretch and your shoulders should pull back. You can do four to five rolls. After that, take a deep breath and relax. Do the exercise two to three times a day.
Raise your monitor
The best way to improve the ergonomics of your office is to ensure that your monitor is at the right height. Your monitor may be too low. This can cause you to tilt your head forward. Every inch your head moves forward, 10 lbs. a lot of pressure on your neck, upper back and shoulders. Use a piece of paper, or a stand you can buy at an office supply store to raise the monitor up so your eyes are in line with the top. Your neck will thank and you’ll immediately notice the difference.
Use (or make a lumbar support
Many modern desk chairs lack adequate lumbar support, which can lead to lower back pain and poor posture. When you sit at your desk for long periods of time, your lower back can often be pushed forwards. Lower back pain is often caused by an unnatural posterior curvature. You can find dozens of accessories for lumbar support, or you can make your own. To prevent it from unravelling, roll up a towel, and then use some rubber bands.
Use the rearview mirror trick on your way home to keep straight.
Most people fall asleep in their cars at the end of a long day of work. This leads to poor posture and further exacerbates the problem. This simple tip can help you stay upright on your commute. As you enter your car, stand straight up with your chin high, your back straight, and your head elevated. You can adjust the position of your rearview mirror to ensure it is in this right place before you drive. We all tend to settle into our chairs over time. Your rearview mirror will now be uncomfortably high, which will remind you to get up. The mirror will adjust to your upright position if you get back to it. A mere inch of slouching can make a huge difference in the position of the mirror. This simple tip will help you maintain a good driving posture.