Sitting Posture and Deep Neck Flexor

This is Dana Ranahan at Body Works Sports Physiotherapy in North Vancouver and I’m here today with Holly at our front desk. We’re going to be looking at postural setup to tie in with some deep neck flexor exercises that we’ve shown videos of before.

In this position, we’re looking at how Holly is sitting and how she is working relative to the computer monitor. We want to help Holly correct her posture, so we want to look at getting her neck long, the chin tucked in, and a horizontal vision like we talked about with the deep neck flexor exercises.

Before we do that I’m going to give Holly the cue to think about straightening herself up in the chair.

By bringing the hips as far back into the seat as possible, and keeping the sit bones wide, it gives a much more stable base across the pelvis. Right away you can see that Holly is looking a little bit taller. Then we’re going to add in a cue we’ve worked at before, thinking about nodding in the chin, lengthening the neck, and maintaining horizontal vision.

Be sure to tuck yourself in to the keyboard.

  • In this case, we have a keyboard tray that I’m going to have Holly pull out so she can work and maintain this posture.
  • Or tuck your chair in under your desk if your keyboard in on top of the desk so you can be in close to the keyboard.
  • That way you’re able to maintain your posture better.

So this is how we apply the deep neck flexor exercises to functional work at the office or at home on your computer.

If you have more questions, give us a call at 604-983-6616 or check out more videos on our website.

Thanks and have a great day.