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Exercise and Posture for the Desk Bound

Vladimir Janda, a highly notarized Medical Physician, was the first physician to define posture into the different “crossed syndromes” outlined in chapter 2.  In 1979 he classified postural distortion into the three different syndromes; upper crossed lower crossed and layered syndromes. Based upon these syndromes, postural corrections were theorized to correct these musculoskeletal imbalances.

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Corrective exercises are typically spine-sparing strategies that include movements and stretches to correct postural distortions and musculoskeletal imbalances. This would include concepts like taking micro-breaks very often at work to stretch for 20 seconds, look 20 yards away at an object to readjust the muscles in your eyes from staring at a computer screen. Other strategies for corrective exercise might include, an overhead arm reaches, Brugger’s postural relief, sitting to standing, spine mobilization exercises, and wall angels. These exercises can help open up the posture from sitting in a forward flexed position for hours at a time. Functional rehabilitation would include incorporating functional exercises that are intended to activate the core.  This activation will help strengthen the body’s muscles to make the muscles stronger to endure hours of repetitive posture. Some of these exercises might include; side bridges, rows, planks, cat/camel exercises, bird dog and superman extension exercises just to name a few. Below is a small sampling of corrective exercises and functional rehabilitation that you can incorporate into your daily routine. Later in this book, we will be providing you with a self-functional assessment that will find some of your potential functional deficiencies with correlated corrective strategies.

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