5 Simple Exercises to do at Work for Posture

Chin Tucks Seated Angels – front view Seated Angles – side view Doorway Pec Stretch – with side view Standing Hamstring Stretch – with optional lean in Doorway Hip Extension by: Dan Karrels, Personal Trainer & Certified Athletic Trainer Chin Tucks Sit up straight with good posture and relax your shoulders. Keeping the shoulders relaxed pull your chin straight back like you are giving yourself a double chin. Your eyes should continue facing straight forwards and should not tilt downwards or upwards. Seated Angels Sit straight up with good posture and bend your elbows at your sides to 90 degrees with your palms facing up in front of you. Maintain good posture and relaxed neck/shoulders while rotating your arms to bring your hands out to your side. Make sure to brace your core so you do not arch your back while doing this.  Doorway Pec Stretch In a doorway, place your elbows on the doorframe at shoulder height or slightly lower and rest your hands on the doorframe above your elbows. While keeping your shoulders relaxed and down, slowly step through the doorway until you feel a gently stretch through your chest and front of your shoulders. Make sure you are keeping the shoulders anchored down and you are not over arching your back.  Standing Hamstring Stretch Place your foot with the toe up on your chair or desk with your leg locked out straight. The height should allow you to still stand up perfectly straight with the foot you are standing on facing straight at well and not turned out. If you do not feel a stretch at...

Posture is Key

By: Dan Karrels, Personal Trainer & Certified Athletic Trainer It is The Same Old Story By now, we all know that posture is extremely important and that poor posture is not ideal. There are many ways that poor posture can affect our health and wellness, whether you are an athlete or not. In the technological age we live in, many of us spend an overwhelming part of our day at a desk for work or school. We are in front of a computer, driving, or burying our face in our smart phones. We are sitting for more than half of the day. Or we are in the same position or doing the same repetitive movements all day long.  Thanks to distractions, we rarely realize these repetitive movements or the poor postural positions we are in throughout the day. The Result Over time, this causes our body to lose its natural symmetry and ability to function how it should. As some muscles become neglected and underused, others become overused. When these asymmetries aren’t addressed, it is extremely likely that they will lead to injury or pain down the road.  How to Make a Change For those of you lucky enough to have a trainer that addresses this in your workouts, pay attention. Learn what they are having you do and actually do it. For the others trying to address these asymmetries on your own, or have yet to try. Stop the waiting. I recommend doing your homework first and educating yourself on proper exercises. Learning how to do some of these simple exercises and stretches on your own, on a...