We’re hunching over our computers more than ever. Cue, back pain, neck pain and body aches! So how can we improve your posture and avoid that horrible hunch?

How to improve your posture at home

From work meetings to connecting with our friends, we’re collectively hunching over our computers more than ever. As a result there is an increase in bad posture, back pain and body tension. So what’s a person to do? We’d normally recommend fascial release acupuncture by an experienced clinician here at TMB.

But in the spirit of social distancing, here are some stretches to improve posture and core exercises for posture to help. (And don’t forget, TMB also provides many of our Toronto chiropractic care FIIX services online now too for added support!)

BAD POSTURE EXERCISES #1:
GET UP EVERY 20 MINUTES

Even if you need to set an alarm on your phone to remind you, get up from your sitting position every 20 minutes to walk and stretch it out for a few minutes. They say sitting is the new smoking! If you want to up your movement game to help improve your posture, come join us for a full-body workout online at TMB Virtual Studio!

BAD POSTURE EXERCISES #2:
SIT ON THE EDGE OF YOUR SEAT

As much as possible, sit on your actual butt bones instead of sitting hunched with your legs crossed on the chair (or in another position). This can help realign the spine and will help to relieve tension from settling into your body.

BAD POSTURE EXERCISES #3:
KEEP YOUR MONITOR ELEVATED

Keep your computer monitor 0-30 degrees above the pupil line: Believe it or not, where your monitor sits matters! It can help optimize your neck alignment, thus mitigating pain.

BAD POSTURE EXERCISES #4:
STRETCH

Don’t under-estimate the power of stretches to improve posture. Here are some exercises you can try easily in the comfort of your own home:

EXERCISE A
Look down to your right armpit. Gently place your right hand on your head to add a little extra pressure to the stretch. You should feel this it your lower neck area. Switch sides.

EXERCISE B
Stand up tall and interlace your your hands behind your head. Lean to the left. You’ll get a deep stretch through the right side of the body. Switch sides.

EXERCISE C
Sitting tall at the front of your seat, twist yourself to the right so that your right hand hangs on to the back of the chair and your left arm goes forward. Make sure to keep your eyes looking back behind you as you twist. Use the right hand to pull away from the seat to intensify the twist and/or lean forward toward the left hand. Reverse and do this on the other side.

Remember it takes consistent effort to improve posture and rounded shoulders

Now, take these tips and go be the ZOOM superstar you were born to be! You can thank us later! PS: we can’t wait to see your beautiful faces back in person at the clinic.

TMB WELLNESS STARTER KIT

Don’t miss out on getting FREE advice from Dr.Bhat! Get started with FREE monthly wellness action items for some effective results right away!

What’s inside? Bio-hacks, incredible recipes, functional medicine wisdom, free workouts, natural beauty tips and personal letters from Dr. Bhat that you DON’T want to MISS!