Exercises to Fix Your Quarantine Posture

Don’t let quarantine give you back/neck/shoulder pain! Here are some extra cues for the proper performance of these exercises:

Book Openers: This exercise targets spinal mobility. Focus on breathing with a large breath in while “opening” and a breath out when “closing”. Slow and steady pace.
Doorway Pec Stretch: You should feel this stretch in the front of your shoulders/chest. It is a good stretch to reverse the hunched posture most people assume when sitting at the computer.
Postural Strengthening (Prone I's/W's/T's): These exercises target your lats, rhomboids, traps, and rotator cuff. Keep shoulder blades down and in and avoid bringing your shoulders towards your ears.
Ergonomic Posture: When sitting at the computer, try to keep feet flat on the ground, back upright, hips less than 90 degrees, elbows at 90 degrees, computer screen around eye level, and shoulders away from ears. The first picture listed is appropriate posture followed by 2 examples of poor posture.