Dr Jessica Fensham, Chiropractor -> Sandton,Parhurst, Fourways, Parktown, Northcliff, Johannesburg. Chiroprators

Office Advice & Posture

Work and Office Posture:

Due to long working hours and prolonged periods of sitting, optimal sitting posture is essential.
In the seated position: your lumbar spine and pelvis, your hips and thighs, and your knees need to lie perpendicularly at 90° to each other (feet resting flat on the floor).
Your neck should remain in line with your shoulders to prevent unwanted postural compensations.
Your keyboard and mouse should be placed in close proximity to avoid a slouch/altered posture.

Office exercises/workouts

It is essential to take breaks during working periods to avoid muscular fatigue.
During breaks, attempt to either sit back into your chair with your arms relaxed at your side, walk around the office, or refer to our stretches for a guide to quick and effective stretches.

Sleeping

Sleeping Position:

Sleeping on your stomach (prone) causes an increased lumbar curvature (hollow in your lower back) which leads to joint approximation and shortened muscle positions – thus leading to lower back pain.
Optimal sleeping positions include sleeping on your back (supine) or side-lying with the support of pillow between the knees.

Cervical spine (neck) and upper body stretches

Key Points:

All stretches should be held for 30 seconds in order to be effective
Never stretch to the point of pain
All stretches are to be performed and repeated on both the left and right sides equally

Stretch 1:
Place interlaced fingers and hands behind your head. Gently use your hands and relax your neck, allowing your chin to approach your chest. Feel the stretch at the back of the neck.

Stretch 2:
Stretch interlaced fingers and hands above you, stretching upwards. Feel the stretch in your upper arms and the sides of your chest.

Stretch 3:
Place your right hand onto the left side of your head and gently allow your head and neck to approach your right shoulder. Feel the stretch on the left side of your neck. Repeat with your left hand on the right side of your head.

Stretch 4:
Stretch your right arm across your chest, while supporting the right arm in position with your left hand. Keep the arm at shoulder level. Repeat both sides feeling the stretch in the upper back and shoulder region.

Stretch 5:
Place your right elbow behind your head and complete the stretch by using your left hand to gently guide the right elbow towards the head (increasing the stretch). Repeat on both sides feeling the stretch in the upper arm.

Lumbar spine (lower back) stretches

Key Points:

All stretches should be held for 30 seconds in order to be effective
Never stretch to the point of pain
All stretches are to be performed and repeated on both the left and right sides equally

Stretch 1:
Williams stretch

While lying down, raise your one knee to your chest
Lift each side individually.
Alternate sides (3 times per side)
Hold for 30 seconds each side
Then, bring both knees to your chest
Hold the above stretch for 1 MINUTE

Stretch 2:
Bend both hips and knees to 90 degrees
Both arms to be stretched out on the floor
Slowly roll both legs to each side, towards the floor
Repeat 5 times to each side

Stretch 3:
Cross your one straightened leg over your other straightened leg and contact the outer aspect of the crossed leg
Gradually move the crossed over leg upwards along the floor, towards your upper body
Hold for 30 seconds

Stretch 4:
Bend your left knee while keeping your left foot flat on the floor
Bend your right knee and place your right ankle over your left knee
If possible, place both your hands and hold your leg just below your knee, over your shin
Raise both legs to your chest
Repeat on the opposite side