What are the best posture and movement exercises for desk workers?

Je confirme l’un des points de vue précédent. Il est utile de préciser qu’il n’y a pas de bonnes ou de mauvaises postures. Le tout est d’adapter sa posture à son ressenti et de la varier le plus possible. Se forcer à se tenir dans une posture droite parce qu’elle est ??idéale?? peut finalement engendrer des tensions et de la douleur. On peut surtout essayer de découvrir les postures confortables pour soi (parfois avec l’aide d’un expert si nécessaire) mais l’essentiel est bien de bouger et d’en changer ! ????♀?

c'est juste retrouver du bon sens :) il faut trouver le juste équilibre entre ce qui est suggéré comme "bonne posture sur écran " par exemple et le bien être ressenti par l'individu ,sinon cela engendre d'autres contraintes pour l'organisme ...on risque d'obtenir l'effet inverse attendu ,ce qui n'est pas le but initial ..

Proper posture is essential for maintaining the body's alignment and balance, and it can significantly impact MSK issues in several ways: Prevention of Musculoskeletal Disorders (MSDs): Maintaining good posture helps prevent the development of musculoskeletal disorders, such as back pain, neck pain, and joint problems. Poor posture can contribute to the overuse and strain of muscles, leading to imbalances and increased risk of injury. Spinal Alignment: Poor posture can lead to misalignment of spinal curves, resulting in increased stress on the spine and its surrounding structures.

Como profesional dedicado a la salud y bienestar, he tratado muchos casos de tensión musculo/esquelética por malas posturas. En el caso de las personas que pasan mucho tiempo sentadas, la presión ejercida e la región lumbo/sacra puede causar una desviación de la cadera afectando a toda la columna, así mismo se ven afectados tanto trapecio, como zona cervical pudiendo causar dolor, mareos y cefaleas. También podríamos notar entumecimiento de las extremidades inferiores. Por otra parte, el cerebro necesita glucosa y oxígeno para poder mantener la concentración, si mantenemos la postura sentados mucho tiempo, aparece lo que podríamos definir como desconexión neuronal, por falta de nutrientes, pérdida de concentración, capacidad creativa...

To sit ergonomically, choose a supportive chair, ensuring your feet rest flat or on a footrest. Maintain a neutral spine, align wrists and forearms parallel to the floor, and position the monitor at eye level. Take breaks every 30 minutes, use lumbar support if needed, and sit back against the chair. Keep knees at a 90-degree angle, and feet flat. Adjust the screen and use ergonomic accessories for comfort. Be mindful of posture, avoiding slouching, and take short breaks to stretch.

Apply multiple digital devices. Use desktop, laptop, tablet and smartphones judiciously. Match mindset with work setting, time of workday and the appropriate device. Apply Cognitive Ergonomics to every work shift to maximize output while simultaneously minimizing risk exposure. Find the right time, in the right setting, using the right tool for the right mindset. That's 21st century Ergonomics.

Comment s’asseoir correctement ? C’est en bougeant souvent autour de cette fameuse posture dite ergonomique. Oui un siège, un écran, un clavier et une souris adaptés sont essentiels mais le top est de pouvoir avoir des réglages qui permettent de varier la posture assise. Pas assez de renfort lombaire ? L’idée de la serviette roulée ou d’un ballon paille (gonflé comme c’est le plus confortable) sont intéressants. Mais pourquoi ne pas s’asseoir au bord du siège par moment ou alors alterner des mouvements de lordose et délordose si cela est agréable pour les lombaires ? Effectivement, il faut veiller à une ergonomie de son poste mais varier au maximum selon le confort ressenti à différents moments de la journée.

Todo lo descrito es correcto, pero sobre todo a?adir que es importante levantarse cada 30 o 40 min y para desbloquear postura y permitir que el cerebro recupere energía.

Excellent advice for conventional seated posture. A 90 degree knee angle is optimal for sitting in conventional chairs, but is not the ideal overall. Search "Nasa Weightless Posture" and read about their studies. They redesigned their seating and suits to mimic the posture they discovered as optimal. NuChair is the chair that comes closest to equaling that.

Employ anti-fatigue matting or closed-foam balance pads to passively burn calories while working at a sit-to-stand desk. Remember duration applies to standing work, too. Develop a keen sense of proprioception. When the fanny says to 'stand-up' - listen to it. When the feet say 'sit-down' listen to them. There's no magic number for standing posture. Tune in to what the body is telling you throughout the workday. Remember: "Your BEST posture is your NEXT posture."

Stand ergonomically by distributing weight evenly on both feet, keeping them hip-width apart. Align your head, shoulders, and hips, maintaining a straight spine. Bend knees slightly and engage your core. Place one foot slightly forward to reduce lower back strain. Avoid locking your knees. Keep items you frequently use within arm's reach to minimize reaching or bending. Stand on an anti-fatigue mat for support. Take short breaks to shift weight and stretch. These practices enhance posture, reduce strain, and promote musculoskeletal health.

Non, non … il est impossible de rester dans une ??bonne posture?? debout dite anatomique longtemps. Notre corps a besoin de bouger. L’équilibre des contraintes est la base de toute prévention. Ce qui est intéressant est peut être justement de venir chercher à cambrer le dos si le poste demande d’aller vers des positions penchées ou au contraire de venir chercher à s’arrondir si la posture debout devient contraignante. Chacun est unique et tout dépend du contexte. Toute posture prolongée demande à être variée. Quelques minutes de mouvements préventifs sont toujours utiles et peuvent faire la différence.

Rodillas semiflexionadas, espalda recta, cabeza erguida, pies alineados hacia el frente, hombros relajados, con los brazos a los costados y las Palmas de las manos mirando al frente.

proper standing posture is crucial for preventing discomfort and maintaining good health. When standing, make sure your feet are shoulder-width apart with your weight evenly distributed. Align your ears, shoulders, hips, knees, and ankles in a straight line, while keeping your shoulders relaxed and chest lifted. Engaging your core and slightly tucking your pelvis can make a big difference. Also, remember to avoid locking your knees or arching your back—small adjustments like these can help you stand comfortably for longer periods.

Le mouvement c’est la vie ! Le corps a des capacités d’adaptations incroyables. Le tout est d’être progressif et d’adapter les mouvements à sa situation actuelle. Si la situation est inhabituelle, excessive ou que l’on se retrouve dans un contexte de fatigue par exemple, il va falloir être plus vigilant. Les pauses actives sont bien la clé pour équilibrer les contraintes posturales. Vérifier que sa mobilité est totale ou chercher à l’entretenir est une des clés de la prévention. Les activités qui stimulent le système cardiovasculaire sont aussi très intéressantes pour lutter contre les maladies chroniques, agir sur la douleur ou lutter contre le fléau de la sédentarité.

Movement - in and of itself - is 'proper.' If we weren't designed to move, we wouldn't have been outfitted with so many joints. Our flexibility is a design feature. Use it. Learn how to casually move your center-of-gravity (COG) within your base-of-support (BOS). Learn how to engage and disengage the core lower abdominal muscles with breath. Practice 'soft-belly inhale / firm-belly exhale' to cycle through core diaphragmatic breath-work while developing the proprioceptive feedback of engaging / disengaging the core muscles. Another old clinical axiom is: "The BEST way to take care of your BACK - is to take care of your FRONT."

Moving properly is just as crucial as sitting or standing right. I always remind myself to change positions frequently and take breaks to stretch. Walking around and doing light activities keeps blood flow and energy up. When lifting, using your legs instead of your back is essential for avoiding injury. It’s all about being mindful of your movements and posture throughout the day, which helps prevent discomfort and encourages better overall health.

Realizar estiramientos de la zona lumbo/sacra y de rotación. Abrir brazos para estiramiento del pectoral, rotación suave de cabeza mu?ecas y tobillos..., caminar y tomar algo ligero (fruta, unas pastas) para recuperar glucosa.

Je suis d'accord avec l'adage qui dit que "le mouvement c'est la vie", et que nous devons bouger pour nous sentir vivant donc. De plus notre système musculosquelettique nous permet de vivre en bonne santé si nous respectons effectivement quelques petites règles, à savoir: varier les positions quand on est statique longtemps afin de varier les contraintes, mais également faire des pauses régulièrement afin de decrisper les muscles du système tonique postural et de dégripper les articulations afin qu'elles ne se rigidifient pas dans une position: nous pouvons faire des mouvements de rotation (circumduction) des articulations sphero?des, ainsi que dans l'axe pour les trochléaires. Il faudrait également éviter les angles trop aigu?s (fermés).

Les meilleurs exercices sont ceux qui vont permettre de retrouver une mobilité, d’aller à l’inverse des postures que l’on maintient trop. Vous connaissez la notion de débit / crédit pour votre compte bancaire et le découvert ? Amenez ce concept sur le corps. Si vous l’écoutez lorsqu’il chuchote, vous n’aurez plus à l’entendre crier ! Bougez comme vous le sentez. Pour aller plus loin, chacun est unique : des bilans personnalisés pour aider à comprendre comment devenir acteur de sa santé est ultra intéressant pour découvrir ce concept et donc les mouvements préventifs interessants.

Practice modernized Qigong at work. Every movement / exercise should be accompanied by focused breath-work. Movement with focus-sharpening is easily achieved. Exercises without breath-work miss the compounding benefits to Cognitive Ergonomics, Organizational Ergonomics and Physical Ergonomics. Why address one and not the others?

Levantarse y caminar. Flexión del tronco superior y extender brazos como si quisiéramos tocar la punta de los pies y subir lentamente. Rotaciones de articulaciones, cervical, mu?ecas, hombros, tobillos... Flexo/extensión de las rodillas. Todos los ejercicios realizados de forma moderada y teniendo en cuenta la respiración (inhalo y al exhalar realixo el movimiento). En caso de notar dolor o excesiva tensión, acudir a un profesional.

incorporating exercises into a desk job is beneficial, it's crucial to consider the practicality and feasibility for everyone. Not all workers have the time or space to perform these specific exercises during their workday. In some cases, insisting on structured exercises might even feel overwhelming or disrupt workflow. A more flexible approach might be to encourage simple, quick movements or stretches that can be done discreetly and easily throughout the day. Small, manageable changes that fit naturally into one's routine could be just as effective and less intimidating than a structured set of exercises.

incorporating exercises into your workday can be a game-changer for desk workers. Targeting areas affected by prolonged sitting is key. Simple desk exercises like neck rolls, shoulder shrugs, and chest openers can relieve tension and improve flexibility. Spinal twists and hip flexor stretches help counteract the effects of sitting, while hamstring stretches can ease lower back strain. These exercises are easy to do and can make a noticeable difference in your comfort and energy levels throughout the day.

Revisit the point about "Your BEST posture being your NEXT posture." Humans weren't designed to be sedentary. Workstations were. This is a monumental failure of the late 20th century. The good news is that the 21st century workplace is wireless, with cloud-syncing capabilities, and multiple digital devices to choose from. The object of Ergonomics in the 21st century is to leverage all this variety to 1) do your best work, with 2) your best mindset, on your 3) best device, in the 4) best setting. It's not merely about monitor and keyboard heights anymore. THAT was the 1990's version of Ergonomics.

In my view, while posture and movement exercises are undoubtedly helpful, it's important to acknowledge that they might not address all the underlying issues some desk workers face. For example, despite these exercises, prolonged periods of sitting can still lead to discomfort and health issues if not combined with other ergonomic improvements. Moreover, not everyone may have the time or motivation to incorporate these exercises into their routine regularly. It could be more practical to focus on creating an ergonomically supportive work environment and encouraging small, consistent adjustments to daily habits, alongside promoting exercises, to achieve a balanced approach to workplace well-being.

These days, I teach nationally and internationally what I call 'COPE Strategies.' COPE is an acronym for 'Cognitive, Organizational, (and) Physical Ergonomics. With the right approach, it's easy to address all three - simultaneously. The 21st century workplace offers much more variety in movement, setting and sophistication. This is our challenge - and our opportunity.