Incorrect posture or bad movements can lead to various complaints. It is therefore important to adopt a good posture and to move in the right way.
Research shows that “modern man” nowadays sits an average of 12-16 hours a day! This of course concerns both work and private life. And if, in addition to sitting, we also walk (or sleep), we don’t always do that in a healthy way.
Tips & Advice for mobility and good posture
Good and frequent movements and correct posture prevent many physical complaints and also give you a confident appearance.
More (and easy) exercises
- Remember that any form of exercise gives you energy and has a positive effect on your brain!
- During lunch break, take a short “detour”. You are moving and it provides a fresh look after the lunch break.
- Take the stairs instead of the elevator. Or walk over to your colleague to discuss a matter, instead of sending a message (email, whats app, etc.).
- Place your feet flat on the floor, keep your back straight and let the shoulders hang down relaxed.
- Sit with your buttocks as far as possible in the back of the chair.
- Do not cross legs. This can interrupt the blood circulation.
- To improve posture, you could use a ball chair, which encourages active sitting. After all, you constantly have to look for the right balance.
- While standing it is important to bend the knees slightly.
- Make sure the spine is straight and keep the shoulders back (military stance).
- Wear good and responsible shoes. It helps you to stand up nicely.
- Do you realize that walking well is still quite difficult. Many people walk so badly that they actually develop complaints.
- Keep your head straight and in line with the spine (like having a book on your head). This ensures optimal use of the airways and relaxation of the neck.
- Let your shoulders hang back as much as possible (military posture). Also make sure that you relax your shoulders as much as possible (do not pull up).
- While walking, concentrate on retracting the navel. This tightens your abdominal muscles and keeps the spine more stable.
- When lying down it is important that the spine is straight and that the body is well supported on all fronts.
- The best lying position in bed is the side position, with the knees pulled up.
- A good mattress and pillow are crucial, not only for the lying position, but also for a good night’s sleep.
- A good posture in the car (both driver and passenger) is not only important for your health but also for safety.
- Adjust the car seat so that you sit upright neatly;
- Make sure you can easily reach the pedals with your feet.
Ergonomic working posture
- Make sure that both your chair and your desk are ergonomically adjusted and adapted to your personal situation.
- Make sure you have the correct height and distance from your screen. In most cases, the screen is too low.
- If you’re working with a laptop or PC (and who doesn’t do that nowadays?), make sure the mouse and keyboard are close by so that your elbows can rest on the seat back and not on the desk. This supports a more relaxed neck and shoulder area.
- If you use a laptop, make sure you have a laptop stand that is well ergonomically adapted to your needs.
- Do you work a lot with documents? Then provide a document holder.
- Do everything opposite. People working with a mouse often suffer from a “mouse arm”. When you work with a mouse, your handpalm points down for a long time. Regularly (as a counterpart) make sure you have the palm pointing up. Or alternate daily with which hand you ‘mouse’.
- Take a short break regularly (every 20 minutes). Do not look at the screen, but rather (completely relaxed) in the distance. This is good for your eyes. In addition, let your hands and arms hang relaxed against your body and shake them loose for a while.
- Take a walk away from your workplace (e.g. have a drink). A few minutes away from your workplace is more than enough.
- Install (if you haven’t already) a special program on your computer that automatically reminds you of a short break.
Use of cell phone
- Reduce the use of your mobile phone. The position of your head and neck, when looking on your phone is not good.
- Put your phone away more often and enjoy the “real” life.
- Specific (muscle) exercises can help you to improve your posture.
- By training with weights you strengthen both the large and the small, deeper muscles, which increases the stability of the body.
- If you sit more than 7 hours a day (for example, at a desk), make sure that you train your back muscles every week (or more often!).
- During the day, the spine generally collapses a little. This puts a lot of pressure on the spine. With Yoga exercises you can stimulate the flexibility of the spine and create space in the spine.
- In addition to better posture, Yoga can also provide more flexibility, stronger muscles, better sleep, improved blood circulation, improved balance and more relaxation.