Is it my posture?

Good morning all,

I was with a good friend last night discussing how people's posture seems to be getting progressively worse. How we feel, how we communicate with others, our perceptions of ourselves, and how we physiologically act are determined by our posture habits. With the advent of technology and the increasing shift into a stationary lifestyle (desk jobs, internet surfing, TV watching), our posture has continuously declined (Figure 1).

Figure 1 - Evolution of man

Everything from mobile phones, to incorrectly adjusted computers, to poorly designed chairs may be affecting our posture negatively. Wearing heavily loaded backpacks, commuting in a car on the way to work, biking, and walking down the street looking at a smart phone may be contributing to poor posture. Also, exercise routines such as excessive chest development (bench press), and upper trapezius muscle development may be contributing to poor posture.

Poor posture may be a increasing physiological aches and pains. For example, poor posture may be causing "upper cross syndrome" defined as tight upper traps and tight pectoralis minor muscles (Figure 2). The result of this muscle tightness (and often imbalance) is a winging scapula and stressed rotator cup muscles that cause shoulder pain and other issues. Chances are, if you have shoulder pain, your muscle tightness (and imbalance) may be contributing to the symptoms.

Figure 2: Upper Cross Syndrome

Fortunately, I am here to help! As a student I spend the majority of my day studying and using the computer. Some techniques I use to improve my posture include stretching, strengthening, and optimizing ergonomics. These techniques are listed below.

Stretching routines (spend 10-20 minutes daily doing these):

- Mountain pose stretch (yoga pose, 2 minutes)

- Lacrosse ball myofascial pressure release (upper trap roll, pec minor roll, 8 minutes)

- Chest stretches (doorway stretch, 5 minutes)

- Doorway hangs (stretches lat muscles, and chest muscles, 5 minutes)

Strengthening routines (spend 10-20 minutes daily doing these as well):

- Lower trapezius exercises (5 minutes) -> (https://www.medbridgeeducation.com/h/blog-article-john-snyder-best-exercises-for-trapezius-muscle)

- Rowing exercises (15 minutes)

Another major contributing factor is what we do every minute of every day. From my personal experience, one can perform thousands of exercises at the gym, and spend countless hours of stretching with limited results due the other 11 hours each day spent doing other tasks. To improve posture significantly, pay attention to ergonomics during daily activities.

Ergonomic optimization (all day, every day):

- Alternate between a standing and sitting desk with appropriate keyboard and monitor height (Figure 2).

- When writing by hand, use a drafting table.

- When sitting in a chair (or on the couch) use a posture assist device that correctly facilitates posture cues.

- When driving, adjust seat and steering wheel correctly to keep chest up and head neutral.

- Avoid excessive smartphone usage (as looking at smartphones at waist-level tends to cause poor posture).

Standing Desk Ergonomics