Now that you are (hopefully) sitting better - here's last weeks Proper Sitting Posture tip in case you missed it; this weeks focus is going to be on improving how you interact with your technology. Tech, texting and computing have made posture the new major public health issue. Prevent neck pain, backaches, and other postural bio-mechanical problems by using tech intelligently.

Don’t Crane and Strain - Look up!!

1. Lift your computer screen and phone UP to eye level to prevent you from looking down.   Craning your neck to look down trains your shoulders to hunch up and your head to jut forward creating forward head posture.

2. Keep your shoulders DOWN.

3. Hold your phone in your hand, and change hands sometimes.

4. Don’t hold your phone between your ear and shoulder.

5. And, here's a great tip to get you out of your chair.....

Get up, stand or walk while you have your telephone conversation.

Be aware of your postural habits when using a mobile device – and while you have that phone out take a candid posture picture of a friend or loved one using their phone.  Show them what they look like – because awareness is the first step towards making an improvement!

Stretch for the week - Standing forward fold

How to do Standing Forward Fold:

1. Start with your feet hips-distance apart and bend at the knees to support your body.

2. Exhale as you bend forward at the hips, lengthening the front of your torso.

3. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Press your heels into the floor as you lift your sit bones toward the ceiling.

4. Pull your shoulders away from your ears and drop your head and neck.

5. Lengthen your legs until you feel a stretch in the hamstring muscles. Work on engaging your quadriceps to help your hamstring muscles release.

6. Release deeper into the pose with each exhalation. Let your head hang as you feel the tension roll out of your shoulders and neck.

Start with 2 minutes of Child’s Pose (see last weeks stretch) and then practice 30-second intervals of Standing Forward Fold for 4 minutes. This pose deeply stretches the hamstrings, stretches the hips, and can help release any tension in the lower back, neck and shoulders.

Relax and enjoy your stretching!