Fit Body:

Posture Check!

Do you have a sore neck and sore shoulders at the end of your day?  Check your desk posture! Move your chin back, and sit up straight, so your ears are lined up directly over your shoulders. Lower your chin so it is parallel to the floor. Slide your chair forward so you can reach the keyboard, but still keep your shoulders back so they are over your hips. A key to reducing neck and shoulder soreness while at your desk is to keep your torso straight up and down. Think about puling your shoulders down and back. This may mean moving your monitor and keyboard closer to you on the desk to eliminate the need to lean forward. You’ll know your chair is at the proper height when your forearms are parallel to the floor when using the keyboard. A proper desk and chair position goes a long way to reducing neck and shoulder soreness.

At-Your-Desk Posture Check

Kneeling Arm Raise for Strong Shoulders and Core

Do this all in one exercise to strengthen your shoulders and core. Here are your form pointers for the Kneeling Arm Raise exercise: Begin on your hands and knees on the floor. Hold a weight in each hand. Make sure each hand and weight is securely placed on the floor. Keeping your torso still, lift your right arm straight out the side of your body about six inches. Do 10 reps, then release. Next, lift your left arm straight up out to the side of your body. Do 10 reps. Be sure to keep your shoulders pulled down into your body and your back straight during the entire range of motion.

*Consult your physician before performing exercise.

Strong Shoulders and Core

Fit Body:

Lying Tricep Press for Strong Arms

Build strong arm muscles, shoulders and abs with the Lying Tricep Press exercise. Begin lying down. Hold one weight in each hand. Lift the weight over your head, keeping your elbows directly over your shoulders. Next, keeping your upper arms straight up and down, lower the weight to the side of your head about 3-4 inches.  Then keeping your upper arms still, push your arms to straight to complete one rep. Start with 10 reps.

*Consult your physician before performing exercise.

Strong Arms

Fit Body:

At the Office Neck Stretch

Tight neck and upper back muscles contribute to a forward-hunched posture. Take a break from sitting every hour and do this neck, shoulder and upper back stretch. Stand up tall. Inhale and pull your shoulders down and back. Exhale and drop your right ear toward your right shoulder. If comfortable, place your right hand on top of your right ear. Be sure you’re not pulling with your hand, but simply resting your hand. Then release. Next, inhale and pull your shoulders down and back again to set correct posture and alignment, and then exhale dropping your left ear toward your left shoulder.

*Consult your physician before performing exercise.

At the Office Neck Stretch

Shoulder Stretch for Posture

If standing shoulders stretches feel uncomfortable, try this seated and supported posture stretch. Begin kneeling on the floor facing a wall. Place both hands on the wall about chest-level. Walk your fingers up the wall, leaning forward until you feel a stretch under your arms and along the side of your torso. Hold for 10-30 seconds, then slowly release.

*Consult your physician before performing stretch.

Supported Posture Stretch

Fit Body:

Seated Row

The Seated Row is an effective exercise to strengthen your upper and middle back muscles. These are essential muscles for maintaining good posture while sitting, standing and lifting. Begin seated with your feet forward and flat. The seat  should be at a level where your hips are slightly higher than your knees, and your feet can rest on the floor comfortably. Next hold a handle in each hand. Pull your shoulders down and back, and your belly button in. Begin by pinching your shoulder blades together, then keeping your torso stable, pull both handles in toward your chest about 6-8 inches. Pause to break momentum, and then slowly return to your starting position with both arms straight.

*Consult your physician before performing exercise.

Seated Row for Better Posture

Get Fit Quick Tip:

Straighten Up Your Posture with Wall Snow Angels!

Doing range of motion exercise is effective in reducing muscle tension. Range of motion also works to realign posture after sitting at your desk all day. Range of motion means continuous gentle pain-free movement which can be less strenuous that a stretch hold, especially when muscles are tight. Here’s how to begin:

Stand with your back against a wall. Place both arms along side your body against the wall, with your palms forward. Bend both elbows and slide both arms up the wall about six inches, feeling a gentle stretch across your chest and front shoulder. For intermediate exercises with a good comfortable stretching base, stop when your elbows are about shoulder-level. If you’re new to exercise, stop when your hands are shoulder level. Repeat this moving range of motion 5-8 times.

*Consult your physician before performing exercise.

Straighten Up Your Posture