Sitting Posture, Back and Neck Pain, Exercises

Sitting PC station Position and Posture.

Suggested Reading: Robin McKenzie’s,

“Treat your Own Back and Neck”

When sitting slide your butt all the way back in the chair.

Lower the chair so that your feet are flat on the floor.

Place a 4 inch McKenzie roll behind your lower back which should have an inward curve.

Hold your chest up and shoulders and head back, with your elbows at your side.

Raise the pc monitor so that the top 1/3 is at eye level.

Use a keyboard tray so that hands stay at elbow height and elbows stay near your side avoiding reaching.

Exercise 1 Chin Tuck

Sweep your head back on your shoulders as far as you can, going farther each time do 10 reps every 2 hours.

Exercise 2 Thoracic Extension

Hold position in exercise 1, with hands behind head push your elbows up and back bending back over the chair. Go farther each time do 10 reps every 2 hours.

Exercise 3 Scapular retraction

Holding arms in a W position rotate your hands upward and pull your elbows down and back. Hold 10 seconds and repeat 5-10 times 3 times a day.

Exercise 4 Nerve Mobilization

Hold position in exercise 1 and with hands together slide your hands back and forth, up and down keeping 4/4 time for 20 reps 3 times per day.

Exercise 5 Standing Spinal Extension

With hands on butt, bend backward to a stretch/strain point, hold 3 seconds, return to upright, do 10 reps going further each time and perform every 2 hours.