If you are like me and have an office job, then you sit much of your day. For me, it's killing my body. Yeah, running many miles wears on it too but sitting down much of the day is really tough too.
Throughout the month of May, BackJoy is celebrating the many benefits of great posture by rewarding those who commit to improving their own posture. The first 500 people who participate in the #PosturePledge celebration will receive a FREE SitSmart Posture Plus ($40.00 retail value), BackJoy's signature product that automatically tilts, cups and floats the pelvis upright to engage core muscles and help you find your most balanced and comfortable posture!
Here's how it works:
1) Simply choose one of the ten simple actions listed on BackJoy's Posture Pledge Facebook page. From improving how you sit at work to incorporating core exercise muscles into your workout routine, no action is too small!
2) If you are one of the first 500 people, you receive the SitSmart Posture Plus.
I will also be doing a full review on it when I receive mine and let you know how it works for me as well. Also, I've included the top 10 pledges that are found on their Facebook page and some tips as well.
BackJoy’s #PosturePledge Celebration ~ Top 10 Pledges AND Tips to Get You on Track
1. Improve sitting posture at work
TIPS: Head back, shoulders back, and hips upright with an ‘S’ curve in your spine. Maintain good ergonomic principles: find a good chair, use proper pelvic support, knees at 90 degrees, raise your monitor height level with your eyes. Get up and walk around once an hour.
2. Ditch the heels and invest in “zero drop” shoes
TIPS: Find shoes that keep your heel and toes at the same height. Find a wide toe box so your foot can move naturally and keep your weight evenly distributed across the whole foot.
3. Sleep on your side or back instead of your stomach
TIPS: Find the right pillow that preserves the curve of your neck on your back, and keeps spine parallel to the bed on your side. Place a small pillow between knees on your side, and under them on your back.
4. Be conscious of “technology posture” and “text neck” – The 3 T’s Texting, Tablet, TV (Gaming)
TIPS: Keep devices at head height and don’t excessively bend neck down or to the side. Don’t slouch on the couch, and get up and exercise more than your thumbs!
5. Incorporate core exercises into your workout routine
TIPS: Back exercises are as important to your core as abs are. Mix them both in with your daily workout routine.
6. When you lift heavy things (weights, boxes, kids), bend at the knees, not the back
TIPS: Think like an Olympic weight lifter and get low. Use muscles that keep the ‘S’ curve in your back and avoid the ‘C’ shape hump back. Functional fitness training can help. Wear posture-enhancing shirts or sports bras for support and muscle memory.
7. Tell your mom “thanks”! She was right-- sit and stand up straight
TIPS: Give her a big hug, buy her some flowers and admit she was right all those nagging years!
8. Consult with a posture professional (PT, chiropractor, ergonomist)
TIPS: Find a medical professional you trust. Look for a physical therapist, chiropractor, ergonomic specialist, or massage therapist. Search local listings and check out reviews on Yelp!
9. Stretch—do pilates, yoga, swimming…
TIPS: Pilates, yoga, swimming, foam rollers or other self massage devices are a great start. Focus on stretches and movements that lengthen chest, biceps and hip flexor muscles in the front of your body. Once you start there you can think about the back.
10. Eat healthy and watch your weight
TIPS: Eat a healthy diet to support your muscles and drink lots of water so they can function well. People with extra weight around the mid-section can pull the pelvis forward and add stress on the lower back. Overweight and obese adults are also more likely to have disc degeneration in their lower back than normal-weight adults, according to a new study published in the journal Arthritis & Rheumatism.
ALSO...take a minute to assess your posture Wear something form-fitting and have someone two full-body photos—one from the front, one from the side. Relax your muscles and stand as tall as you can, feet hip-width apart.
Head above heart above hips
If ear is forward of center line, your head is too far forward.
If you see your shoulder blade, your back is too rounded.
If your belly sticks out (even if you’re fit), you have an anterior pelvic tilt.
One shoulder shouldn’t appear higher than the other.
One knee shouldn’t be higher than the other. Both knees should point forward, they should not face inward.
Your toes shouldn’t point excessively outward or inward more than 10 degrees either way.
It's been a huge topic about sitting while at work and I'm really looking for ways to improve myself and/or preventing further issues while I'm sitting there all day. I feel all the tips above a great ones to help improve yourself.
So tell me, do you sit in an office all day?
Have a great day and....Keep Running!!!!
Disclosure: I will receive complementary Backjoy products in exchanges for this post and a review of the product. All opinions are my own and I am no required to give a particular opinion except an honest one.