Last week, we talked about why your body is one of your greatest business assets.
It affects your energy.
Your focus.
Your patience.
Your ability to perform.
This week, we’re looking at one of the most common ways professionals unintentionally place stress on that asset:
Sitting for most of the day.
We sit during our commute.
We sit at our desks.
We sit through meetings.
We sit while answering emails.
And after a long day of sitting at work...
many of us sit again to relax.
The problem isn’t that sitting is bad. The problem is that your body was never designed to stay in one position for eight to ten hours.
Your Body Adapts to What You Do Most
Your body is incredibly adaptable.
That is usually a good thing.
But when you spend most of your day leaning toward a computer, your body begins adapting to that position.
Your head moves forward.
Your shoulders begin to round.
Your upper back becomes less mobile.
Your hips stay bent for hours.
Your breathing may become shallower.
At first, you may not notice anything.
Your body simply works harder to support you.
But eventually, that extra work may begin to show up as:
• Neck tension
• Tight shoulders
• Headaches
• Low back discomfort
• Stiff hips
• Fatigue
• Difficulty concentrating
These symptoms may feel like separate problems.
Often, they are connected by one common habit:
Not moving enough during the workday.
Some Muscles Work Too Much
When you sit for long periods, certain muscles remain shortened or active for hours.
The muscles at the front of your hips may become tight.
The muscles across your chest may shorten as your shoulders move forward.
The muscles at the back of your neck work harder to support the weight of your head.
Other muscles begin doing less.
Your glutes become less active.
The muscles between your shoulder blades may weaken.
Your deep abdominal muscles may provide less support.
This does not happen because your body is failing.
It happens because your body is adapting to the position you repeatedly place it in.
Good Posture Isn’t About Sitting Perfectly
Many people think good posture means sitting straight with their shoulders pulled back all day.
But forcing yourself into a rigid position can create just as much tension.
Your muscles were not designed to hold any position perfectly for eight hours.
Good posture is not one position.
Good posture is the ability to move comfortably between positions.
Sit for a while.
Then stand.
Shift your weight.
Walk during a phone call.
Change the position of your feet.
Move your screen.
Stretch your arms overhead.
Your next posture is often your best posture.
Why Sitting Affects More Than Your Back
Prolonged sitting can affect more than muscles and joints.
It can also influence how you feel and perform.
When your body collapses forward, your rib cage may not expand as easily.
Your breathing becomes shallower.
The muscles around your neck and shoulders begin helping you breathe.
Those muscles are already working hard to support your posture.
Now they are doing two jobs.
This can contribute to tension and fatigue.
Discomfort also competes for your attention.
It is difficult to stay focused on a project when your neck is aching, your hips feel stiff, or your lower back keeps telling you to move.
Sometimes the afternoon slump is not only about lack of sleep or another cup of coffee.
Sometimes your body simply needs a change of position.
What About a Standing Desk?
Standing desks can be very helpful.
But standing all day is not the answer either.
If you stand in one position for several hours, your body is still stationary.
The goal is not to replace eight hours of sitting with eight hours of standing.
The goal is variety.
You might:
• Sit during focused computer work
• Stand while answering emails
• Walk during phone calls
• Change positions between meetings
• Take a brief movement break every 30 to 60 minutes A standing desk is a tool.
Movement is the solution.
Try Movement Snacks
You do not need to complete a full workout in the middle of your workday.
Small bursts of movement can help interrupt long periods of sitting.
Think of them as movement snacks.
Stand while you take a call.
Walk to refill your water.
Perform five slow sit-to-stands.
Stretch while a document is loading.
Take the longer route to the restroom.
Walk for a few minutes after lunch.
The movement does not need to be intense.
It simply needs to happen regularly.
Your Five-Minute Desk Reset
Try this routine when you notice stiffness, shallow breathing, or fading concentration.
Move gently and stop if anything causes sharp pain, dizziness, numbness, or pain traveling into an arm or leg.
Minute One: Breathe
Sit near the front of your chair with both feet on the floor. Place one hand on your chest and one over your stomach.
Inhale slowly through your nose.
Allow your stomach and lower ribs to expand.
Exhale slowly and allow your shoulders to relax.
Repeat for five breaths.
Minute Two: Open Your Chest
Sit or stand tall.
Allow your arms to rest by your sides with your palms facing forward.
Gently draw your shoulder blades down and slightly toward one another.
Do not force your shoulders backward.
Hold for 20 seconds.
Relax and repeat.
Minute Three: Move Your Upper Back
Place your hands behind your head without pulling on your neck.
Gently lean your upper back over the back of your chair.
Return to the starting position.
Repeat five times.
Then rotate your chest gently to the right and left.
Minute Four: Wake Up Your Hips
Stand behind your chair and use it for balance.
Complete eight to ten slow sit-to-stands.
Then step one foot behind you.
Gently shift forward until you feel a stretch at the front of the back hip.
Hold for 15 seconds on each side.
Minute Five: Walk
Walk around your office, down the hallway, or around your desk.
Allow your arms to swing.
Look into the distance instead of down at your phone.
When you return, choose a slightly different working position.
One Thing You Can Do Today
In Week One, I asked you to notice whether you were leaning toward your screen, sitting for more than 45 minutes, or breathing into your chest.
Today, add one more question:
When was the last time I changed positions?
Set a reminder if you need one.
Stand up.
Take a few steps.
Roll your shoulders.
Take one slow breath.
Then return to your work.
You do not need perfect posture.
You need more movement.
Small Changes. Big Impact.
Your body was designed to move.
Not necessarily to exercise all day.
Not to perform a complicated stretching routine every hour.
Simply to change positions regularly.
Small movement breaks can reduce the strain of your workday and help you feel more comfortable, alert, and focused.
Because the way you work affects the way you feel.
And the way you feel affects the way you perform.
Next week, we’ll talk about something even more important than posture—your nervous system.
About TULA Mobile Chiropractic
TULA Mobile Chiropractic brings personalized chiropractic and wellness services directly to your home or office throughout Broward County.
Services include:
✓ Chiropractic Care
✓ Therapeutic Massage
✓ Trigger Point Dry Needling
✓ Shockwave Therapy
✓ Myofascial Cupping
✓ Rehabilitation & Corrective Exercise
✓ Personal Injury Care
Looking to support your entire team?
Together with Koi Wellness Solutions, we also provide customized workplace wellness programs including ergonomic assessments, posture education, chair massage, stress management workshops, movement education, and employee wellness experiences.
Nancy Gomez
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