Ekemba Sooh of Soulcore Fitness breaks down desk posture: screen at eye level, elbows at 90 degrees, hips at 90 degrees. He walks through a five-part shoulder mobility routine you can do seated to counteract rounded shoulders, repeating it 5-10 times several times daily.
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How's it going? It's Akimba from soulcore Fitness again. And I've got some questions about best posture for sitting. This could be at a desk or in a car. So there are some things you can do to have good posture. But I start by saying that sitting in general is terrible. Anything stagnant on your body is not good. It wants to move around. So that's why this big shift towards standing desks has been okay. But now you have different problems. So instead of back problems, you have foot problems. Instead of hip problems, you have circulation problems. Your body wants to move. So get up and move around a lot. Take a walk around a block, do some jumping jacks. Move your body around a little bit. Break up the time in between sitting down. When you are sitting, your three main points. First and foremost, you want to look at the top third of the screen. That way that your neck doesn't go into too much extension or flexion and throws your posture off and throws your spine off. The other two is you want your elbows and hips approximately 90 degrees. That way you don't have too much compression at the hip or the elbow. You can see this is a little bad for me. But again, I want to look at the top third of the screen, so I'll sacrifice that a little bit. While you're sitting there, you can move too. So in this posture, everything rounds. So I can open up my shoulder girdle with what's called a five part shoulder. It's a movement to generally open up the whole shoulder girdle. You start by sitting forward on your chair, getting as tall as possible. Reach your arms out to you to the side and try and push your arms away and try and touch either wall, staying tall. As you push your arms away from your body, you lift up to the ceiling and try and touch the ceiling. You push your arms forward in front of you. Allow your shoulders to come down with you. Once they're parallel, you do a row. You keep your upper arms by your side. You stay tall. You open the doors and close the doors. You do one arm at a time, trying to point towards your opposite shoulder blade. And then you go back out to the side. So here's how it looks all together. Push, lift forward, down, row, open, close one arm at a time. Rinse and Repeat. Do it 5 to 10 times periodically throughout the day. And you'll notice there's going to be certain parts that are difficult. So open it up or bring the arm behind you. That says to you that you have specific areas you need to stretch this one. This won't achieve it. So the best thing I know is myofascial stretching odoa to open different chains of muscles, the different joints in your spine, so you sit a little bit more with better posture. So try that five part shoulder. And good luck to you. Thank you.
