Sitting Posture: Easing Tension in the Neck

More often than not if you are spending a lot of time at a desk or behind the wheel you have experienced tension in the neck, shoulders and back. If you have kyphosis (rounding of the mid-upper back, forward head posture) which is common in those who sit for long periods of time, breathing can become compromised because you are unable to fully expand your rib cage and breathe through your belly. Individuals with kyphosis tend to breathe through the chest and neck creating tension in already over active muscles.

• By simply being mindful of your body position you can improve your posture, reduce tension and even increase energy. Sit tall elongating through your spine and the crown of your head. Imagine you have a string on the crown of your head gently pulling you taller.
• When you lengthen through the crown of your head you should feel your chin tuck in and the back of the neck lengthen. Your weight should be evenly distributed on your sitz bones.
• Lift your chest tall. Roll the shoulders back and down. Imagine your shoulder blades dropping down into your back pockets.
• Breathe mindfully. Take some deep breaths into your belly while expanding your rib cage east and west. By sitting up tall you will be able to breath more efficiently which will increase the amount of oxygen circulating in your blood while calming the nervous system.

Create a cue in your workspace to remind you to check in with your body. It takes time to retrain your muscles but with regular practice you will begin to feel a difference and good posture will become a habit.