Factors like a sedentary lifestyle, excessive screen time and improper work ergonomics can weaken the upper back and neck muscles. Experts suggest some ways to address the muscle weakness and improve posture.
It’s crucial to pay attention to ergonomics at the workplace, ensuring that the chair, desk and monitor are set up to promote a neutral spine.
Proper ergonomics
Strengthening the neck, back and scapular muscles is essential to improve posture. Exercises like rows, shoulder blade squeezes and lat pulldowns will make the upper back muscles stronger.
Upper back exercises
Tilting the head from side to side and targeted neck exercises can improve flexibility and posture. Chin tucks and neck rolls can be effective stretches.
Neck exercises
While sitting, one must keep their feet flat on the floor, ensuring their back’s rested against the chair and the shoulders are relaxed. A lumbar support cushion can also be used if needed.
Mindful sitting
Those with sedentary jobs should take short breaks in between. One can also follow the 20-20-20 rule, which suggests looking at an object 20 feet away for 20 seconds after 20 minutes of screen time.
Frequent breaks
Mindfulness and body awareness techniques can remind one to maintain good posture and be aware of it throughout the day.
Body awareness