Posture pitfalls and back-saving stretches
Anyone who works, sitting or standing in one position all
day long knows about a sore back and neck. By the end of a
day sitting in the same position, the muscles in our backs
and necks are tight and stiff, and we can be in pain. Worse,
what many of us don't realize is that we can actually be
harming ourselves.
"Many people stay in one position for half a day or longer
as they work at their desks," says John Griffin, a Professor
in Fitness and Lifestyle Management at George Brown College.
"Our bodies are not set up to hold one posture for that
length of time and the long-term, negative effect of this is
that certain muscles get tightened and others lose their
strength, permanently changing our posture."
The solution, according to Prof. Griffin, is a time of
reflection. "We suggest you stand and stretch for at least 4
minutes every hour." A good time to do this is when making a
phone call. "People think 'well I can't look at the screen
now anyway,' and they take the time to stand up and
stretch." Prof. Griffin recommends doing the following
stretch while on the phone.
"Stand up and place the heel of your outstretched leg on a
stable chair or partially opened, lower desk drawer. Don't
lock the knee. Lean forward gently, bending at the hips more
than the back until you feel mild tension (but NO PAIN) in
the back of the thigh or behind the knee. Breathing
naturally (or speaking naturally on the phone), hold for
20-30 seconds. Repeat on the other leg." By changing your
posture and stretching tired and fatigued muscles, you give
them a chance to recover, and reduce the chance of permanent
changes or injury. Doing this a few times a day can make a
tremendous difference to the health of your back.
To find out more about Fitness and Lifestyle Management at
George Brown College, visit
www.georgebrown.ca/healthsciences
- News
Canada
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