5 tips to break static postures and increase postural awareness:
1. Set a reminder on your phone to change position every 5 minutes.
2. Get up and move around every 30-45 minutes to break the pattern of sedentary behaviour, promoting circulation.
3. Each time you get a notification from social media eg. snapchat, take note of your current posture. You may have adapted a slumped/hunched posture if seated for long periods. Adjust this posture to a more upright posture and continue to make this adjustment every time you receive a social media notification.
4. Avoid placing your desktop or computer screen to one side of your desk. Aim to place the screen in front of you on the desk so as to maintain a neutral head position whilst working at your desk.
5. Ensure you have your chair and desk height adapted to promote and maintain the correct posture for you.
In today?s society and working environment we, as a nation, are becoming more and more sedentary. This is predominantly due to the abundance of desk based jobs and other unfavorable ergonomic factors, where we are spending an increasing amount of time in static positions and postures. Static postures refers to physical exertion on the body when the same posture or position is held for an extended period of time increasing the load on the muscles, tendons and ligaments contributing to fatigue (Iowa State University, 2015).
Holding fixed position can place high static loads on the body, which leads to fatigue of muscles (Chaffin, 2009). Lack of muscle motion reduces the amount of blood flow to these muscles, influencing muscular fatigue and reducing the amount of waste products from muscle metabolism being removed from the area via the blood vessels.
How to identify if you are suffering from symptoms of static postures…
-Localised pain when holding postural positions for extended periods of time
-Relief in symptoms once moved out of the position
-Performing repetitive movements which require few gross movements
-Identifying the same type of pain with a certain environment or task eg. long periods of typing at work
If you relate to any of these, please get in touch with any questions you may have or if you would like to book an appointment head to our booking page.
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Iowa State University Environmental Health and Safety. 2015. Ergonomics.
Retrieved from: https://www.ehs.iastate.edu/occupational/ergonomics.
Chaffin, G.B. 2009. The evolving role of biomechanics in prevention of overexertion injuries.Ergonomics. 52(1), 3-14.