How Sitting Effects Your Posture

Sitting for long periods on a daily basis can lead to serious health conditions including cardiovascular health, diabetes,
obesity, depression and digestive issues. It also impacts our muscular system and thus our posture. Sitting in front of a
computer can lead to rounded shoulders and a forward head posture potentially causing neck and upper back pain.

What are some easy strategies to help prevent neck pain?
In general, it’s a good idea to limit sitting to 30 minutes at a time while taking ‘movement breaks’ throughout the day.
To help prevent the negative effects of sitting, the following exercises should be performed at least 1 time for every
hour of sitting.

Start by sitting in the chair and placing both hands on the surface of the desk. Gradually lower your shoulders towards your knees while simultaneously sliding your hands forward on the table until you feel a mild stretch. You can adjust your position by sliding away from the desk to intensify the stretch as needed. Maintain this position for 30 seconds.

Start by sitting at your desk with your shoulders pulled back and your head held high. Raise your arms and bend them so that your elbows are close to shoulder level. While keeping your posture upright, retract your shoulders by squeezing your shoulder blades together. You may feel a stretch in your chest and the front of your shoulders. Ensure that your shoulders don’t rise upward during this movement. Hold this position for 5-10 seconds.

Start by sitting with your gaze forward and your shoulders pulled back, maintaining good neutral posture. Try to gently draw your head directly backward, keeping it level without tilting up or down. Hold this position for two seconds, then return to the starting position. Repeat this movement for a total of 10 repetitions.


Arthur Tovar, BSc, D.C. Hons, CSCP, Craniopath (U.S.A)

Thame Chiropractic Clinic

6A Buttermarket 

Thame, OX9 3EW

01844 212100