My 3 Favorite Chair Stretches For Better Posture!

As someone who spends a lot of time sitting at a desk, I've struggled with poor posture and its accompanying aches and pains. Recently, I came across some valuable advice from Coach Tyler of We Shape, who shared three excellent chair stretches that can help improve posture and alleviate discomfort. I'd like to share these insights with you, as they've made a significant difference in how I feel throughout the day.

First, let's address the root cause of bad posture. As Coach Tyler points out, "the number one culprit that is causing you to have bad posture in the first place... is how you are sitting." Many of us tend to slouch back in our chairs, resting on our tailbones. This position forces our upper back to round forward, creating that all-too-familiar hunched posture.

To combat this, we need to be more mindful of how we sit. Coach Tyler suggests, "Start by sitting all the way at the top of your hamstrings... until I'm able to sit nice and Tall from this position." He advises against using the backrest, as it can compromise our upper back posture. By sitting on our hamstrings and allowing our shoulders to relax back and down, we can maintain a better posture throughout the day.

Now, let's dive into the first stretch, which targets the rotational aspects of our upper spine. To perform this stretch, turn to the side in your chair, grab your opposite leg with one hand, and reach for the back of the chair with your other hand. If you can't reach the back of the chair, simply place your hand behind your buttocks. Coach Tyler instructs, "start to look over your shoulder like this and in this position I want you to take five deep breaths every time you exhale trying to look a little bit further." Repeat this on both sides for maximum benefit.

The second stretch focuses on lateral movement, which is crucial for creating length in your upper back, neck, and spine. Sit at the edge of your chair with your feet planted firmly on the ground, knees aligned with your toes. Coach Tyler explains, "you're going to bring one arm down and drop the shoulder away from the ear while the other arm comes up and over your body and you're going to reach through the spine Towards the Sky." It's important to avoid simply collapsing to the side; instead, focus on reaching your ribcage upward as you bend. Perform 10 repetitions, alternating sides.

The third and final stretch is Coach Tyler's favorite, and for good reason. It's a versatile move that can be done anywhere, anytime, and takes only 10 seconds. To perform this stretch, sit at the edge of your chair with your toes slightly turned out and knees aligned. Place your hands on the outside of the chair, drop your shoulders away from your ears, and "lift the chest toward the sky as much as possible creating extension in the upper back." Hold this position for 10 seconds, focusing on lifting your sternum higher with each passing second.

For an advanced version of this stretch, Coach Tyler suggests clasping your hands behind your back: "clasp your hands squeeze them tight place them into the chair and do the same thing pulling the chest open pulling the shoulders down and away from the ears and lifting the chest toward the sky as much as possible." This variation can provide an even deeper stretch for your upper back and chest.

While the first two stretches can be done once or twice a day to loosen up your upper back, the third stretch is so quick and effective that Coach Tyler recommends doing it "every hour on the hour because it only takes 10 seconds and it will make your upper back and your posture significantly better." I've personally found that incorporating these stretches into my daily routine has made a noticeable difference in how I feel and carry myself.

In conclusion

These simple chair stretches can be a game-changer for anyone struggling with poor posture and its associated discomforts. By being mindful of how we sit and regularly performing these stretches, we can work towards better posture and overall well-being. As Coach Tyler says, these moves will help you "improve your posture and make your upper back and whole body feel a whole lot better." Give them a try, and you might be surprised at how much better you feel throughout your day!