Posture in the workplace



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Poor Posture

Poor posture puts unnecessary stress on the spine, muscles, ligaments and nerves. This could lead to aches and pains in the back, neck and shoulders resulting in headaches, fatigue and loss of concentration.

Frequent causes include-

-Sitting cross legged

-Repetitive actions like twisting


-Having your chair too high/low

-Leaning on your desk or chair or

-Sitting too far away from the desk, phone etc.

Good Posture

Good posture helps to keep your joints, bones and muscles in correct alignment making movements more efficient and reducing the chances of headaches and loss of concentration.

Optimum position

-Sit tall so your ears, shoulders and hips are in line 

-Shoulders should be square not rounded and your elbows should be at desk height 

-Sit with your back against the back of the chair 

-Knees and hips should be at 90° with your feet flat on the floor 

-Your computer screen should be at eye level

-Distribute your weight evenly


Follow these simple exercises to stretch the cervical spine and promote correct head/neck/shoulder posture. Hold all stretches for 60 seconds repeating on the other side, 2-3 times per day.

Place your hand on your head and pull your ear towards your shoulder until you feel a stretch at the side of your neck. Slowly rotate your head upwards.

Stand facing a wall with your elbow at shoulder height bent at 90°. Gently rotate your body away from the wall until you feel a stretch in your chest.

Kneel down on the floor and bring one foot in front of your body so your knee is at 90°. Keep your hips straight and push forwards feeling a stretch in the front of your hip.


Strengthening the rhomboid muscles between your shoulder blades helps prevent your shoulders from slouching forward by pulling them together.

Sit or stand up straight and squeeze your shoulder blades together. Hold for 10 seconds then relax, repeating 10 times.


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