Don’t Be Mr. Burns

Spend hours every day hunched over a desk or steering wheel? How to undo the damage.

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 Modern life is trying to turn you into C. Montgomery Burns. And not in the rich enough to build a device to block out the sun way.

 Do you spend hours driving? Do you sit at a desk for hours at a time, probably typing away at a keyboard? Perhaps staring down at your phone or tablet?

 Maybe you’re sitting at a desk right now. Notice your posture. Are you hunched? Shoulders rounded forward?

 Spending hours a day in that position affects your posture in the long term. In time, this Mr. Burns posture will become normal for you. It’s uncomfortable and might even be painful.

 But it’s not inevitable. And it’s correctable.

 When you’re hunched over like that, your upper back muscles are stretched and tight. Your chest is caved in and weak.

 Sitting for prolonged periods tightens your hip flexors and hamstrings, and signals your butt to basically go to sleep.

 You can fight this by making a point to get up every 45 minutes to an hour. Stand up tall, move around a bit. Stretch. Go for a quick walk if you can. It can also help break up the monotony of the task at hand and clear your head. Even a couple minutes can refresh your mind and spirit.

 If you really want to help combat it, you can do Wall Slides. Essentially, you move your body into the opposite position of sitting hunched over. It’s a great way to feel your chest and shoulders open up.

 The first thing you’ll need is a wall. You don’t need anything else.

 Stand with your back towards the wall. Your butt, upper back and the back of your head should be against the wall. Move your arms out so you’re almost in the “hands up” position. The back of your forearms and hands will be against the wall. Keep your core engaged. Slowly raise your arms up, making sure all those points above remain in contact with the wall. The entire time you want to keep your shoulder blades squeezed together and down. You don’t want to shrug.

 At the top of the movement, you’ll look similar to a ref signaling a touchdown. Then reverse the movement back to the starting position. Repeat for 8-10 repetitions a couple times a day and you should notice your posture improving pretty quickly.

 If you can’t slide your arms very far without losing contact with the wall, that’s okay. Work within the range you can while still maintaining all the points of contact against the wall. Over time, you’ll notice that will improve too.

 Hope this helps! Any questions or if you just want to say hi, let me know.