Today, Australians officially spend the majority of their time in the office working to tight schedules and deadlines leaving little time to focus on their health and wellness. Most of this time is spent in front of a computer which can be stressful and damaging to our bodies over long periods of time.

Mostly due to these tight schedules and deadlines we tend to ignore the tell tale signs such as a sore neck, tight muscles and tension headaches which can later if not adhered to develop into more chronic problems which may see us seeking the help of a medical practitioner or health advisor.

What is promising though from our employer’s perspective is that most companies now tend to have some form of ergonomic software program set up for employers to follow and complete as part of an induction process. These ergonomic reviews are recommended to staff about every 18 months via an automated email.
Is this enough though to help us maintain optimal posture so that we avoid any chronic conditions related to poor prolonged posture such as:

 Pain – may occur in many areas, such as the neck and the back
 Joint & Muscle Disorders – Poor posture, such as prolonged forward head posture when in front of the computer, may contribute to common joint and muscle disorders.
 Spine Problems- poor body mechanics,” including improper bending and lifting, which cause abnormal stresses to your spine. Over time, abnormal spinal stress may lead to the degeneration of joints, ligaments and muscles.
 Fatigue occurs increasingly as you age. However, poor posture strains your muscles and bones

Ok so let’s back things up a bit and go back to where we are receiving those tell tale signs from our bodies protection centre such as the tight muscles and sore neck. Ideally we would have taken action before this stage but here are some helpful steps to follow on your next day at the office:

Step 1: Regularly get up and visit the water cooler every 30 or 60 minutes which will generate good circulation.

Step 2: Take a couple of Deep Breaths To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside.

Step 3: Gentle Stretching of those sore and tight areas- Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck. Shoulders: Roll your shoulders forward for around 10 times, then backward. This helps release the tension off your shoulders.

Step 4: Give your eyes a break from focusing on your screen. Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door.

Step 5: Create an exercise routine at your desk- An example would be to choose five exercises such as:
1. Wall Push Up – Place your hands at shoulder height, lift your chest and slightly tuck your chin. Start the exercise by maintaining good aligment and unlocking your elbows moving your body towards the wall at the same time activating your core muscles by gently drawing in your belly button.
2. Shoulder Push Press – Angle you body in a 45 degree angle from the floor to the wall Keep everything in perfect aliment, with the core tight. Slowly flex your elbow, making sure elbow flexion towards the floor. Pause at the end point and then straighten your arm and return to the stating position (the closer your shoulders get to the wall, the harder the exercise becomes).
3. Triceps Push Ups – Set your body up just like you would in the normal push-up but place your hands on the seat it self instead of arm rest. Slowly flex your slowly lowering your body toward the center of the chair. Make sure when you bend your elbows that bend towards your hips. Maintain an aligned position from the ankles through the ears, keep everything straight and core tight. Avoid the hips from falling or lifting.
4. Single Leg (Split) Squats – Place one foot on the chair and the other firmly on the ground. Flex the front leg lowering your self into a deep squat; maintain good posture with your shoulders back and your spine in anatomical position. Make sure the knee does not pass over the toes, pause at the bottom Contract your gluteus and straighten the leg to the starting position.
5. Scapula Activation- Stand as you would as if you wore performing a bent-over row. Arms should be hanging straight down just slightly in front of your feet, rotate the hands outward with thumbs pointed away from midline. With a slight bend in the arms, perform a shoulder abduction, contracting the muscles between the scapula (i.e., rhomboids)

Try to perform between 12-15 repetitions of each exercise at a tempo of around 2 seconds down and two seconds up. Complete 1-3 sets of each exercise depending on your fitness level. Always seek guidance from a medical professional before embarking on any exercise regime.

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