Many conditions of the desk-bound worker are secondary to poor posture (headaches, rotator cuff syndromes, carpal tunnel syndrome). Common faults observed in standard sitting posture:
- Upper back rounded forward, shoulder become shrugged
- Head pushes forward
- Chest breathing predominates over belly breathing
Brugger’s exercise routine is devised to activate muscles weakened and simultaneously stretch those tightened by a prolonged sitting posture.
1. Perform exercises once or twice for every 30 minutes of prolong sitting; position is held for 30~60 seconds.
2. While sitting at the chair
- Sits at the edge of the chair with feet slightly farther apart than the hips and turns feet out slightly
- Tuck chin in slightly (as if nodding “yes”) and breathe through the abdomen
- Slowly exhale actively by blowing the breath out through the lips while rotating your arms laterally, and spread fingers
- Lift sternum slightly and pull shoulders back (as if there are strings pulling your neck up, shoulders back and sternum forward)
This is an excellent exercise for desk-bound worker!