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How To Improve Your Posture When You Sit At a Desk All Day

Do you work at a desk job? Would you like to learn a simple desk exercise you can do to improve your posture and spinal health?

If you are like most office workers, you spend hours every single day sitting. Sitting puts a lot of pressure on your spine, especially your neck and lower back. This pressure not only causes pain, it also causes headaches, numbness, tingling, and many other health conditions as well.

I’m going to show you something to do in just minutes a day to really help with your posture moving forward. This is called sixties exercise. You can do this once or twice a day.

  1. Get a pillow or another squeezable object like a ball to put in between your knees.
  2. Sit towards the middle part of your chair with your feet flat on the ground making sure that your knees and hips are at 90 degrees.
  3. Put your squeezable object between your knees and lightly squeeze it.
  4. Put your hands behind your neck clasped together and flare your arms out with your chest forward and a good curve in your lower back.
  5. Look up and lift your heels off the floor up to 60 repetitions.
  6. As you’re doing the heel lifts, remember to breathe! Think of increasing the curve in your lower back, bringing your chest forward, pulling your arms back, and pulling your head back.
  7. Continue until you’ve reached up to 60 repetitions.
  8. Repeat this exercise once or twice a day.

As you’re doing the heel lift exercise you may notice that you want to hunch forward or you want to shift back. You may notice that your muscles are fatiguing or even cramping. These reactions are normal because those muscles are under active, they’re not used because you’re sitting too much.

If you do this exercise just once or twice a day it will significantly improve your posture, help you get more oxygen to your body, help you maintain those good spinal curves that are so important and be a big part of your spinal hygiene throughout the day.

Want to Learn More Exercises to Improve Desk Posture?

For more exercises on how to keep a good posture, and more things you can do at your desk make sure you subscribe to our YouTube Channel .

if you’re having issues with your posture or any of the danger signs of stress that I talked about: neck pain, headaches, upper back pain, numbness, or tingling call the office at (916) 259-2682 to schedule a consult. Because you are sitting so much, you need to be concerned about your posture.

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