Posture Exercises for Stress
Stress can wreak havoc on your posture, leading to hunched shoulders and a tight neck, or simply a sore and stiff back. Over time, your reactions to stress become patterns that can make you feel sore even during your free time. By stretching regularly, you improve your circulation, reduce muscular strain and improve your posture. As a bonus, some exercises can be done right at your desk.
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HEAD AND FACE
Straining at a computer monitor or juggling phones can lead to muscle constriction in your neck and face, especially around your jaw and eyes. Sit in a chair, with your knees bent in front of you, feet firmly on the floor. Gently retract your neck and pull your chin to your chest, noting the stretch in the front and back of your neck. Exhale, and let your face go slack. Repeat five times.
UPPER BODY
Counter the effects of a stiff back with a twisting exercise, more commonly done on the floor in a "sit-up" position. Stretch your back straight and long and interlace your hands behind your head. Twist your back gently to the right, then the left, then back to center. Repeat this exercise five to 10 times, making sure to move slowly and carefully. Do not overstretch.
LOWER BODY
Strengthen and relieve your lower back and abdomen with this exercise, a sort of seated march. Sit at the edge of your chair, feet flat on the ground. Lift one bent knee for a count of five, then change sides. While each foot is raised, keep the other foot down firmly on the ground. If you feel you are twisting unnecessarily, hold on to the edge of the table for support. Deepen this stretch by pressing your palm into your raised knee, then alternating sides (i.e., pressing your right palm into your left raised knee). Keep your knee lifted while applying pressure.
ERGONOMICS
Keep your computer monitor, keyboard and chair at appropriate heights for your body. Regularly tilting your head to see, lifting your arms to type or hunching over to reach your printer can instill muscular strain. Improving your workplace and home ergonomics can go a long way toward supporting your posture.
REFERENCES
Christian Hospital: Posture Dos and Don'ts
Mayo Clinic: Benefits of Stretching
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