The human spine has three distinct curves that allow it to maintain integrity in the event of a contact injury. These curves -- the cervical, thoracic and lumbar -- form a natural S shape that poor posture gradually erodes. If you slouch while standing and sitting, the lower lumbar curve gradually rounds and loses its ability to resist and recover from injury. Injuries related to poor posture include chronic low back pain, muscular aches and stiffness, tightness of the upper shoulders and necks, and poor mobility. On the other hand, good posture helps you have better mobility and less prone to injury as well.
If you find yourself being sedentary for prolonged periods, place a reminder nearby or set a timer to help remind you to correct your posture throughout the day, and take occasional breaks to stretch your neck and shoulders.
Below is an exercise that allows overworked muscles to relax while activating under-worked muscles.
2. Pretend there is a string pulling your chest up and out, extending your upper back.
3. Your arms should be at your side with your head looking straight in front of you.
4. Gently tucking your chin and rotating your palms foreword.
5. Extend your wrist and push down with your palms as if there is a bench under you. (optional
6. Perform 15 sec for every 15 min spent in a continuously seated position.
You might feel a slight muscle squeeze between your shoulder blades, but not a strong contraction.
You should still be able to talk when your chin is tucked, if you are unable to talk, relax a little bit!