As a freelancer, you probably spend too many hours hunched over your computer keyboard. I know I do.
The result is that I’m starting to get round shoulders, so I’ve been given a series of exercises to try and straighten my posture. I thought I’d share them with you.
1. Get a big bath towel and roll it up on the floor like a big sausage. Lie on it so your spine is on the towel and stretch your arms wide open on the floor. Stay in this stretch for at least two minutes. If you happen to have a foam tube, then it’s even more effective. I don’t have one at home so I also do this stretch at the gym where there are loads of foam tubes.
2. Stand in a doorway with you arms at right angles on the door jam. Take a SMALL step forward with both feet and hold the stretch for 20 seconds. Repeat three times. Make sure your arms are at shoulder height to get the maximum stretch.
3. Take small handweights (eg 1-2 kg) and lift your arms in a V above your head. Lower the weights slowly and you’ll feel your upper back muscles working. Do 15-20 reps. This is a good one as we tend not to use our upper back muscles much if we’re sat at our computers a lot.
4. Kneel on all fours and do a cat stretch by lifting the middle part of your back as high as you can. Then reverse the stretch so your back is hollowed.
And don’t forget to take regular breaks from sitting at your computer! ideally, we should get up and walk around for a couple of minutes at least once an hour.
How do you counter the effects of sitting at a desk all day long?