Best Sitting Posture While Working On The Desk

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Poor posture while working on the desk is the major cause of neck and back pain.

In order to get rid of these pains, it is very essential to maintain good posture while working on the computer.

Tips-

1) keep your spine supported on the backrest.

2)don’t slouch your back too much.

3) avoid forward bending of your neck.

4) keep your computer screen at eye level. If you are using a laptop then consider attaching an external keyboard and keep laptop screen on eye level.

5) while typing on the keyboard make sure ur shoulders are relaxed and not elevated.

6) maintain your elbow in 90 degrees.

7) keep your wrist in a neutral position.

8) knees bent to 90 degrees and feet well supported on a small table or footrest. Avoid hanging your legs.

9) take a break from work every 45 minutes and do some quick stretches.

10) maintain your hydration well.

11) if you have to attend a call then get up from the chair and walk while talking on a phone.

Try these out and see the difference in your pain.

this content is solely for informational purposes and is not intended to be suitable for professional medical advice.

By.

Dr Priyanka Sanghvi

Physiotherapist, B.P.T, M.P.T.( Orthopaedics)

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How to Do The Pelvic Tilting Exercise

What is pelvis?

The pelvis is the connecting link between the spine and lower extremities. Movement of the pelvis causes motion at the hip joints and lumbar spine when the legs are supported on the ground( the closed chain motion). Your pelvis helps you walk, run, and lift a weight off the ground. It also contributes to proper posture.

Motions Available at pelvis : –

There are 3 plane motions occurring in the pelvis
  1. Anterior – Posterior tilting
  2. Lateral pelvic tilts
  3. Pelvic rotation
In this video, we are going to focus on anterior and posterior pelvic tilts.
The anterior pelvic tilt is a short-arc anterior rotation of the pelvis about the hip joints, with the trunk held upright and stationary. An anterior pelvic tilt naturally extends the lumbar spine and increases the lumbar lordosis.
A posterior pelvic tilt, on the contrary, is a short-arc posterior rotation of the pelvis. A posterior pelvic tilt flexes the lumbar spine and therefore decreases the lumbar lordosis.

 

Why you should do pelvic tilting exercise?

If you have an anterior pelvic tilt you may notice that the muscles in the front of your pelvis and thighs are tight, while the ones in the back are weak. Your gluteus and abdominal muscles may also be weak. All of this can cause:
  • lower back pain
  • hip and knee pain
  • incorrect posture
  • forced hip and knee rotations
Luckily, there are several exercises that you can do at home to help your pelvis return to a pain-free neutral position. some variations of the pelvic tilt often are recommended to help treat low back pain. That’s because this simple exercise focuses on strengthening of abdominal muscles and stretching of the back muscles that are associated with discomfort in this area.
What’s more surprising is that pelvic tilts are safe for just about anyone, including women who are pregnant.
So, in simple terms, pelvic tilts are base exercises to focus on before starting off with any kind of heavy exercises.
By.

Dr Priyanka Sanghvi

Physiotherapist, B.P.T, M.P.T.( Orthopaedics)

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