Made for movement

Do you hunch over your computer screen for hours at a time? Or maybe you remember parents and teachers saying, “Don’t slouch! Sit up straight!” Years later, many of us may still be pondering our posture, especially as it relates to neck, back, or shoulder pain. But instead of focusing on so-called “bad” posture, why not reframe the conversation around spine health as something positive?

“We are trying to get away from the idea of bad posture,” explains physical therapist Mary Catherine Fraser Saxena, clinic director at Toronto-based fitness club Totum Life Science.

“No posture is bad in and of itself,” Fraser Saxena says. “Rather, there are postures that we stay in too long or too often. Even if you’re sitting very straight and tall, you can’t hold that for seven hours. Doing that, you would be in pain, too,” she notes.

Tips for moving throughout the day

Human bodies are made to move. And the more we move, the better we are going to feel. Here are a few ways to add some movement breaks to your day.

1. If you spend a lot of time at your desk, try a standing desk. You can stand for a while, sit for a while, or even lean for a while.
2. If you have an ergonomic chair in your workspace, remember that it’s adjustable. “Play around with it, tilt it back, move it forward,” Fraser Saxena says. “It doesn’t have to be static, like, ‘This is my chair and that’s it.’ It can move around depending on what you do during your day.”
3. If you’re lying on your back on the couch, flip over. Lie on your stomach with your head resting in your hands for a few minutes, Fraser Saxena suggests. You can do this while you read or watch TV.
4. If you sit for most of the day, stand when you eat lunch. And if you have a phone call you can take while walking, or at least while standing, go for it.
5. Move your garbage can away from your desk area. This way, when you must dispose of something, you’ll have to get up and take a few steps to do so.
6. Hydrate regularly throughout the day. This will lead to more frequent trips to the bathroom. And you’ll be hydrated, so this tip has a double benefit.

Work a stretch break into your day

Need some inspiration? Try these simple, feel-good stretches that will boost your mood and ease achy joints.

Seated toe touch

Sit on a yoga mat or another flat surface with your legs stretched out in front of you. Keeping your spine straight, lean forward, reaching your hands toward your feet until you feel the stretch in the back of your legs. Hold for 20 seconds, rest, and repeat two more times.

Shoulder raise

Lie flat on your back, sit in a chair, or stand. To prepare, roll your shoulders up, back, and down. Then slowly lift one arm until your hand is level with your shoulder. Hold for a few seconds, then repeat with the other arm. Work your way up to 10 repetitions at a time.

Seated butterfly

Find a comfortable seat with your legs out in front of you and bring the soles of your feet together to touch. Place your hands on your thighs or feet. Keeping your spine straight, exhale as you lean forward. Hold for 10 to 20 seconds, rest, and repeat twice more.

Spinal twist

Sitting with your legs extended, cross your right leg over your left and try to put your right foot flat on the floor. Wrap your left arm around your right knee and sit up tall, lengthening your spine as you twist. Hold for 60 seconds and repeat with the opposite leg.