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How to Save Yourself from Becoming Hunched Over: Ergonomics in the Covid-19 Era

By Teresa Bruno

Have you ever heard of the Concept of Creep? I didn’t, until I was speaking to my physical therapist recently. It not only sounds scary, it is scary. In plain english, the concept follows: the hours we spend sitting in front of our computers or hunched over our iPhones can permanently deform us. 

Posture is more important than ever in the era of covid-19. We spend extended periods of time at home, attending school in front of our computers or worse, we work from home and then “go to class” in front of our computers. Without a commute or with a limited commute to work or school, we take less steps. Our usual fitness routines are disrupted. 

I doubt ergonomics was high on your list when you rented your apartment, as it’s difficult enough to find a place in NYC without a broker fee or slanted floors or with a real closet. The good news is that you can take a few simple steps to reverse or relieve the damage. Save yourself now with these helpful tips from Dr. Kellen Scantlebury, Founder & CEO of Fit Club Physical Therapy & Sports Performance:

Tip 1: Adjust your Line of Vision

If you’re constantly hunching over your laptop, it’s time to invest in an elevated computer stand. It’s important to keep your eyes focused directly in front of you to avoid bending your neck and scrunching your shoulders too much throughout the day—it can cause long-term back pain and posture problems.

Tip 2: Think about your Ears

Ever notice your posture while texting? Your head falls forward and your back curves. An easy trick to keep your head from bending over: keep your ears aligned over your shoulders. This will straighten your spine and relieve any undue pressure on your neck.

Tip 3: Uncross your Legs

Keeping your spine straight when you’re sitting by lining up your shoulders directly above your hips. This means uncrossing your legs and keeping your feet flat on the floor. It’s tough at first, but sitting with crossed legs all day can be bad news for your lower body and spine.

Tip 4: Raise your Chair

When you are at your desk, make sure your elbows form a 90-degree angle while typing. If not, try raising your chair to relieve pressure on your upper trapezoid muscles, which can get tense from shoulder scrunching.

Fit Club Contact Info: 

Instagram: @dr.kels, @fitclubny 

Email: drkellen@fitclubny.com, info@fitclubny.com

Photo credit: Background vector created by macrovector – www.freepik.com

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