Start the New Year right with good posture

Start the New Year right with good posture

December 16, 2019 Back Pain, DSE Assessments, Ergonomics

Many of us have already thought of some New Year’s resolutions, many of them are likely to be health-related. Well, why not add one more to your list and make having good posture one of them.

Good posture is actually a great starting point to getting fit in general, and will make any sports or activities you take part in more comfortable to engage in. If you do suffer with bad neck or back pain, then it’s unlikely you will be able to take part in any activities without hurting yourself further.

Many of us spend over 8 hours a day in front of our computer screens, and working from a desk. A long period of sitting mixed with a bad posture is a recipe for disaster!

When sat down there is immense pressure being added to your neck and spine, and even more pressure when you are slouching and slumping in your chair.

If you are ready to jump into the New Year with good posture, then there are many at-home exercises you can do that could help you improve you posture, especially if practised every day!

Cervical Retraction

Sit in an upright position and pull you chin down towards the floor. Hold this position for 5 seconds and relax. Repeat 10 times.

Pec Stretch

Stand in a corner or doorway and place your forearms on the wall or doorframe. Stand with one foot in front of the other and gently transfer your weight until you feel a stretch across your chest and the front of your shoulder. Hold the stretch on each arm for 30 seconds and repeat 3 times.

Thoracic Extension

Laid down with a foam roller or large towel rolled up placed behind your back, cross your arms over your chest and lean back across the roll to extend over it. Make sure your neck is in a neutral position. Perform movement 15 times.

Thoracic Rotation

Start in a seated position with your feet flat on the floor. Cross your arms over your chest, and rotate to one side as far as you can without lifting up, then return to resting position. Repeat 15 times on each side.

If you feel like you need a more supportive workstation setup in your office, then getting a DSE workstation assessment may be worthwhile.

At Vergo, our DSE workstation assessments include a full written report of the existing workstation which helps both line managers and ‘end users’ identify any issues with current setups as well as any specific products that may assist on a proactive basis with regards to Musculoskeletal Disorders.

For more information on how we could help, call us on 01422 659051 or email

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