Desk-Bound Ache: Poor Posture


Many conditions of the desk-bound worker are secondary to poor posture (headaches, rotator cuff syndromes, carpal tunnel syndrome)
• upper back rounded forward (shoulders become shrugged)
• head pushes forward and chin poke out (extension of cervical spine)
• chest breathing (over diaphragmatic breathing)


TIPS To Avoid Desk Bound Ache

 Brugger's exercise routine is devised to activate muscles weakened and stretch those tightened by a prolonged sitting posture:

1. Sit comfortably in a chair
2. Spread your legs apart slightly.
3. Turn your feet out slightly.
4. Rest your weight on your legs/feet & relax your abdominal muscles.
5. Tilt your pelvis forward (ie. arch your lower back) while lifting your chest up
6. rotate your arms outward while turning your palms up.
7. Hold your head high in the air, with a slight arch in the neck.
8. Take a deep breath in, then a deep breath out. Relax. Perform once or twice for every 20-30 minutes of prolonged sitting
Position is held for approximately 30-60 seconds



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