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Aquacare Physical Therapy

Aquacare Physical Therapy

Aquacare Physical Therapy
Aquacare Physical Therapy
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Improving Desk Posture

7 Exercises to Improve Your Bad Desk Posture!
Many of us spend hours a day sitting, often times at a desk while looking on our cell phones or tablets or even watching TV.  Whether it be for school, work, or leisure activities, our bodies are feeling the effects of this. Some of these effects can include poor posture, back or neck pain, and tight or sore muscles to name a few.  When we are sitting we need to try to remain in ideal posture, which is challenging, but here are a few things we can do everyday to help minimize the strain this is placing on our bodies.

1. Chin Tucks

Sitting in good posture with back straight, practice bringing chin straight back, as if you give yourself a double chin. Try to bring your ears over your shoulders.

Hold this position for a few seconds and then relax.

2. Shoulder Blade Squeeze

Sitting in good posture with back straight, practice squeezing shoulder blades together.

Hold this position for a few seconds and then relax.

3. Neck Stretching (Upper Trapezius)

Sitting in good posture with back straight, hold the seat with one hand and bend your head towards the opposite side for a gentle stretch of the side of the neck.

4. Lumbar Support

Using a lumbar support cushion or rolled-up towel placed behind you at the curve of your back will help promote improved posture when sitting by placing spine into ideal alignment.

5. Eye Level Monitors, Tablets, Books, TV

When looking at a screen or book, in order to keep good posture, we should adjust our position so that we are eye-level with it instead of looking down/up constantly to reduce strain on neck vertebrae and neck/shoulder muscles.

6. Feet Flat on Floor

When sitting, try to keep legs uncrossed and feet flat on the floor to help promote symmetrical weight through the pelvis and hips.

7. Stand up!

Make sure to take breaks often if possible to change position, promote circulation and stretch out.

By practicing these strategies it can help to reduce muscle strain and tightness throughout neck, shoulders, and back which can help to reduce risks of injury. Always consult your physician or physical therapist before starting any new exercise program.

If you would like more information about ergonomics and injuries related to posture, feel free to set up a free consultation at one of our Aquacare locations.
Category: Physical Therapy, Health & Wellness,Healthcare
Creating a Wave in the Future of Rehabilitation


A proud member of the American Physical Therapy Association, Aquacare accepts most Insurance. We have eight locations to serve you: 

Millville Aquacare
38069 Town Center Dr Unit 15
Millville, DE 19967
ph: (302)539-3110
fax: (302)539-7237
Hours: Mon - Fri, 8a - 6p

Aquacare Physical Therapy
26744 John J. Williams Hwy., Ste 6
Millsboro, DE 19966
ph. (302) 945-4250
fax. (302) 945-3190
Hours: Mon - Fri, 8a - 6p

Physical Therapy & Injury Center of Aquacare
659 S. Salisbury Blvd., Ste 1B
Salisbury, MD 21801
ph. (410) 677-0700
fax. (410) 677-0883
Hours: Mon - Fri, 8a - 6p

Aquacare Rehabilitation Services
106 Milford St., Ste 601
Salisbury, MD 21804
ph. (410) 548-7600
fax. (410) 548-2651
Hours: Mon - Fri, 8a - 6p

Aquacare Rehabilitation Services
598 Cynwood Dr., Ste 101
Easton, MD 21601
ph. (410) 770-9720
fax. (410) 770-9725
Hours: Mon - Fri, 8a - 6p

Aquacare Rehabilitation Services
20684 John J. Williams Hwy., Ste 2
Lewes, DE 19958
ph. (302) 945-0200
fax. (302) 945-6959
Hours: Mon - Fri, 8a - 6p

Visit https://aquacarephysicaltherapy.com/ to schedule an appointment!
Testimonial:
"The physical therapists at Aquacare...are very knowledgeable and do a very thoughtful, careful assessment of your condition. I highly recommend them!"
- A.H., Yelp