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Stretch Away 'Technology Posture'

Marilyn D'Andrea
Working with technology improves many things...You manage your schedule and keep up with your loved ones by being glued to your devices...Your company benefits by increased productivity, but one thing technology doesn't improve is your posture. Being crouched over our technology all day long, sometimes all night long, makes for postural pain. If you are victim of "technology posture" you may notice your head leaning forward, as if towards a screen of some sort, and rounded shoulders, as if you are typing or looking down at your phone near your lap.

The following are descriptions of posture exercises that you can do when you are not in a class or private session at Sana Vita . They can help minimize or eliminate some pain and discomfort. If you have any pain with these simple exercises stop immediately and consult a physician.

Posture Exercises

These exercises can be performed 2-3x a day to help alleviate tightness caused by sitting at your desk in front of a computer. If any of these cause any pain, do not perform and see a health care professional.

Shoulder Blade Squeezes
In a good sitting position (with your back straight), pull your shoulder blades back and down. Hold this position for 10 seconds, and perform 10 times. This exercise helps strengthen your shoulder girdle, which helps with putting your head and neck in a healthy position.

Lateral Flexion Stretch
In the same good sitting position, sit on your left hand and then tilt your head to the right. Make sure your head stays straight, so your right ear is tilting down toward your shoulder. You may or may not feel a stretch (depending on how flexible your neck is). If you do not feel the stretch, gently reach up with your right hand and gently pull down on your head to increase the stretch. Hold this position for 15 seconds and perform five stretches to each side switching your hand positions.

Chin Tucks
Still sitting with your back straight, pull your chin straight back (do not tilt your chin towards your chest). If you are doing this correctly, it will look like you have “a double chin”. For people with neck tightness, they will feel a pulling sensation in back part of their neck. Hold this position for 10 seconds 10 times.

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