Topic: Improving posture and general flexibility

[S]

I've become aware recently that this is something I really neglect. Though I exercise regularly, I am sedentary for long parts of the day. As such I've developed some bad habits and falling into a state of bad posture and overall mobility. It's got to the stage where standing up straight, as you should do, feels painfully unnatural and my shoulders seem to hunch forward.

I'm still carrying some extra weight, and I'm sure getting rid of that will be a huge help in itself.

I was wondering if anybody else had any advice though? I don't really have the time to take classes like yoga and whatnot, so I'm really looking for routines and good habits I can easily incorporate throughout the day.

[Titi Camara]

You might get a few odd looks but when ever you're in a queue try a bit of something like this....

http://www.yogajournal.com/pose/mountain-pose/

I think the recommended amount of time you should sit in one position is about 20 mins so just make sure you get up and about every so often and if possible go for a walk at lunch time even if it's just round the block.

[S]

You might get a few odd looks but when ever you're in a queue try a bit of something like this....

http://www.yogajournal.com/pose/mountain-pose/

I think the recommended amount of time you should sit in one position is about 20 mins so just make sure you get up and about every so often and if possible go for a walk at lunch time even if it's just round the block.

Thanks, that's the sort of thing I'm looking for. I don't have any drastic problems, just some bad habits that need straightening out.

[rob1966]

I've ended up having to have physio as my bad posture, caused by sitting all day programming, has started causing me upper back problems, where the ribs connect to the spine has stiffened up and caused me grief.

My physio told me to get a McKenzie 'D' roll to put on my chair https://www.amazon.co.uk/Original-McKenzie-Lumbar-Roll-Packaging/dp/B003WGIE9S/ref=sr_1_3_a_it?ie=UTF8&qid=1489167224&sr=8-3&keywords=mckenzie+d-roll This will make you sit more upright and will help with posture.

I also go told to get one of these physio rolls https://www.amazon.co.uk/gp/product/B01M15A7NB/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1 I lie across it on my back, hands stretched over my head and roll slowly along it, this loosens up the muscles in the back.

As Titi says, stand up every 20 minutes, you don't need to walk anywhere, just stand up. As you are sitting down, your body slumps as your muscles relax, standing up "resets" your muscles.

If you haven't already, so a DSE assessment on your workstation, this will help a lot http://www.hse.gov.uk/pubns/indg36.pdf

[S]

I've ended up having to have physio as my bad posture, caused by sitting all day programming, has started causing me upper back problems, where the ribs connect to the spine has stiffened up and caused me grief.

My physio told me to get a McKenzie 'D' roll to put on my chair https://www.amazon.co.uk/Original-McKenzie-Lumbar-Roll-Packaging/dp/B003WGIE9S/ref=sr_1_3_a_it?ie=UTF8&qid=1489167224&sr=8-3&keywords=mckenzie+d-roll This will make you sit more upright and will help with posture.

I also go told to get one of these physio rolls https://www.amazon.co.uk/gp/product/B01M15A7NB/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1 I lie across it on my back, hands stretched over my head and roll slowly along it, this loosens up the muscles in the back.

As Titi says, stand up every 20 minutes, you don't need to walk anywhere, just stand up. As you are sitting down, your body slumps as your muscles relax, standing up "resets" your muscles.

If you haven't already, so a DSE assessment on your workstation, this will help a lot http://www.hse.gov.uk/pubns/indg36.pdf

All good stuff. Thanks.

Do you think it'd be worth visiting a specialist, like a chiropractor? Like I said I'm not in pain or anything, it's just bad habits have ended up changing the way I hold my posture. I was thinking someone like that might be able to give specific advice for my body type etc.

[rob1966]

All good stuff. Thanks.

Do you think it'd be worth visiting a specialist, like a chiropractor? Like I said I'm not in pain or anything, it's just bad habits have ended up changing the way I hold my posture. I was thinking someone like that might be able to give specific advice for my body type etc.

I've not visited a chiropractor so can't say if they'd be any use, but I would recommend seeing a physio, because it will become a problem eventually. They'll look at your posture and give you advice to correct it and some exercises to do. I wish I'd have been given advice before I got the pain that caused me to go to see him.