Uncoil

Your body

CRICOS PROVIDER 00115M

La Trobe University 2
Over active hip flexors
Which one are you?
Posture

What is ideal posture?

In a healthy person, all muscles are aligned and balanced providing optimal
stability for the back and supporting structures

Decreases risk of back injury by:

1. Reducing pressure on joints
2. Stabilising the spine and joints

• Think tall
• Shoulders down and back
• Neutral pelvis (hips level, back not arching or bum tucked – somewhere in
between)
• Feet shoulder width apart
• Soft knees
• Knees in line with feet
• Maintain pelvic floor contraction (as if you’re busting to pee)
• Brace abdominals (‘tight pair of jeans’)
Which puts more pressure on your back?

Sitting Standing
Support your back

• Core
• Two groups of muscles in the body
• Movers
• Large, superficial muscles
• Generate a lot of force for a short
amount of time
• Stabilisers
• Smaller, deeper muscles
• Generate smaller forces but can
sustain it for longer periods of time
• Core = stabilising muscles of the
spinal column, lower back, deep
abdominals and pelvis.

Activity: Turning on the core

Forward head

Levator Scapula: 30 secs Chin Tucks: 10-15 Reps

Force through cervical spine
Rounded shoulders

Wall slides: 10-15 Reps Setting shoulders: Chest stretch: 30 secs

Tight wrists & sore elbows

Forearm flexion & Tricep stretch: 30 secs

extension: 30 secs
Set your workstation up to succeed

Neck is neutral – not Eyes level with the

bent forward / top of monitor and
leaning in straight on to
primary screen

Shoulders – straight, not

slumped Wrists – neutral, not
bent, can be supported
by gel pad or desk.
Elbows – 90 degrees,
neutral (arms rests can
be used for support
Thighs, supported not
compressed – chair at
correct height
Lower back –
supported by back
rest/lumbar support, Legs – neutral,
seated back in chair supported.
and not leaning
forward
Feet – supported by
footrest, not feet of
chair, should be flat.

Get up every 30 minutes and MOVE

Staying limber in the office
Workplace Activity
Quick relief of tension

1. Self massage techniques

a. Press and release
b. Press, hold & move technique
2. Self-trigger pointing
3. Stretch, breath, stretch
4. Light strengthening exercises
5. Relaxation/meditation
6. Heat
Preventing pain or Injury

1. Develop better posture

2. Optimize your workspace or work environment
3. Reduce the stress on your body
4. Move often: 1-2 minutes every 30 minutes
5. Ask for help
Your Homework
1. Try 2 in car exercises
1. Chin tucks (double chin)
2. Shoulder blade setting

2. When waiting incorporate 3 steps to ideal posture

1. String on head
2. String on sternum
3. Tuck hips under

3. Get up every 30 minutes