Office Basics:

Feet flat on the floor: if your chair is too high, look into a foot rest.
- We don’t LOVE using exercise balls for extended periods. Yes, they engage the core and stability muscles, but when used for extended periods, these areas can fatigue and cause a slouching posture. They are not typically the best height and can cause poor posture elsewhere such as in the upper and lower extremities.
Thighs parallel to the floor
Chair should support the natural curve of the lumbar spine (low back)
- If you don’t have support in the chair, try rolling up a small towel or sweatshirt and placing it behind the small of your back to mirror the natural curve of the low back.
There should be a fist width space between the back of your knees and the edge of your chair
Wrists are AT or below the level of the elbow
Shoulders relaxed (there should be NO tension in the upper shoulders)
You and your monitor should sit in line with the G & H keys
To determine the distance between you and your monitor, extend your arm. The middle fingers should graze the screen.
To determine the height of the monitor, bring your head to a neutral position, close your eyes and open them. You should be looking at the address bar. If this is not the case, raise or lower the screen accordingly.

How to take breaks:

Foam roll up and down the mid back for 20 seconds, hang out in any spots that feel “sticky”

Laying on the foam roller or standing against the wall, perform a few snow angels (make sure to avoid shrugging the shoulders)
Perform Cat/Cow a few times
Perform thread the needle a few times
Use a lacrosse ball on the pecs for 30 seconds each side
Interlace the fingers overhead and reach the arms up as far as you can and push up to the ceiling with each arm individually, then pull down as though you are tucking the shoulder blade into the opposite pocket
Pinch the shoulder blades together without arching your back a few times, relaxing in between
Try to pull your chin straight back (looking straight ahead) to give yourself a double chin and hold for 10-20 seconds and release

Kneeling hip flexor stretch
Cross one calf over the opposite thigh in a figure eight position and lean forward
Pelvic tilt forward, backward and shift hips side to side to break up tension patterns from a prolonged seated posture in one position
Lacrosse ball roll to the glutes
Airplane hip openers

Deep, diaphragmatic breath
GET ADJUSTED!
Do a few body weight air squats and when you get to the bottom, place your elbows on your knees to gently drive the knees out as a good hip opener

Schedule an appointment today online or by calling or texting our office at (720) 403-8255.