Three Posture Drills You Can Do At Your Desk

Three Posture Drills You Can Do At Your Desk

Dylan Conrad of Open Sweat shares some stretches anyone can do at work to correct posture and muscle imbalances.

For those of you who have to sit at a desk all day, you know it can be taxing on your posture and muscles, leaving you stiff and uncomfortable. But there are few simple drills anyone can do at their desk to help alleviate muscle tension and correct bad posture.

As it turns out, I recently learned that everything I knew about posture was wrong:

  1. You shouldn’t have to consciously think about sitting up straight or adjusting your posture.
  2. Stretching tight muscles and strengthening unstable muscles is a thing of the past.
  3. How you breathe has the greatest effect on your posture.

I won’t bore you with the anatomy or physiology behind the moves so let’s get right to it with a few quick videos:

Seated Hip Shift

It turns out that humans are perfectly asymmetrical. It is perfectly normal to have a “hip shift,” a left elevated shoulder, and/or be right side dominant. Our left hemisphere of the brain which controls the right side of our body is larger and thus more dominant, our liver is towards the right side of our body, and our heart is more towards the left.

Correcting our “hip shift” helps a lot of these asymmetries disappear, and this move does just that!

Forced Expiration with thoracic Extension

If you’ve ever noticed the bottom of your rib cage sticking out, this is normal. However, it is not a good thing. The diaphragm attaches to many parts of the body including the spine and the ribs. When forceful expiration occurs, the diaphragm becomes smaller and pulls on the bottom of the rib cage. This puts you in a “neutral” position to alleviated upper back/neck tension, as well as low back tightness.

90/90 Hemi-Bridge

This is a great drill because it combines activating weak and inactive hamstrings (which have become that way from sitting all day and tightening the front of the legs) with the diaphragm. One thing to note on this move is that you get every ounce of air out of your body when you exhale.

The problem with traditional postural exercises is that once they are combined with prolonged sitting and stress, you quickly revert back to your previous bad posture.

With these, the goal is to realign your pelvis and diaphragm so you can keep a nice posture all day long and never have to think about it!

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