5 Ways to Mitigate Hours Spent on Devices

In this modern, technological world we are now living in, our bodies are subject to increasingly long hours at the office or at home doing computer work which is creating bad postural tendencies and muscular imbalances. We are spending more time on our devices than ever before as our phones, tablets, laptops and computers become part of our daily lives. This has resulted in a dramatic increase in the time our bodies spend hunched over with rounded shoulders, depressed ribcage and forward head posture. Regular Pilates classes can help by strengthening core muscles to protect your back and create better posture and alignment.

1. MOBILISE

Staying in the same position staring at our devices for long periods of time in a bad postural position will stiffen joints and muscles and put pressure on the lower and upper back. The key is to get your body moving regularly and mobilize the spine into extension, flexion and rotation. Try to take 5 minutes every hour to do some basic stretches that mobilize the spine and open the front of the shoulders, chest and neck.

2. ADJUST YOUR COMPUTER SCREEN TO THE CORRECT HEIGHT FOR YOUR BODY

Computer screens should be set at the correct height for your body so your neck is not overly flexing or overly extending when you look at your computer screen. Ideally your computer screen should be situated so that your eyes face directly forward with your head in a neutral position with no upward or downward tilting of your head.

3. ADJUST YOUR DESK CHAIR TO THE CORRECT POSITION FOR YOUR BODY

Office desk chairs should be set at the correct height for your body so that you are fully supported and not having to overuse muscles just by sitting at your desk. Ideally your thighs should be parallel to the floor, your feet placed flat on the floor and your lower back fully supported by the chair seat back. You could also use a cushion to bolster your back if you are unable to sit right back into your seat so your back is fully supported. For those of you using a stand-up desk, you may want to acquire a bar stool to lean against for when you get tired as transitioning from a sit down desk to stand up desk can take some time to build strength in your legs and back.

4. TAKE ACTIVE REGULAR BREAKS

Try to get up and away from your device for at least 5 minutes every hour. Use this time to go to the toilet, get a glass of water or even stretch your legs further and take a walk around the office or home.

5. STRETCH

After spending hours at your desk or on your device, you will need to counteract the stiffness of being in the same position by stretching. Stretching your upper back, lower back, hamstrings, hips, shoulders and neck muscles will dramatically help by lengthening muscles that are tight from spending long periods of time on your device. Over time, tight muscles will pull your body into incorrect postural positions and negatively impact your overall alignment. Stretching will also increase circulation, delivering nutrients and blood supply to muscles.