Improve Your Posture - Ask Doctor Jo

Start off with a forward head posture test. This is done by placing your finger on your chin while you are sitting upright. Without moving your finger, tuck your chin in for 5 seconds, and then relax. If there is more than 1-inch space between your chin now and your finger, you are not using good posture in everyday life. You can do chin tucks periodically through out the day while on the computer.

Next, you can take a beach ball or roll up a towel, and place it in the arch of your back to give it support. Many times people also say they feel like their feet or legs are going numb. This is often the result of your chair being too high or too low. You want your knees and hips to be at a 90-degree angle. If the chair is too high, you can place some books underneath your feet.

Finally, you also want your arms to be in a relaxed neutral position. You can put your keyboard or laptop on books as well until it is in a comfortable position where your shoulders are not hunched up or stretched too far out.

Related Videos:

Carpal Tunnel Syndrome Stretches & Exercises:

De Quervain's Syndrome Stretches, aka Blackberry Thumb:

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Doctor Jo is a Doctor of Physical Therapy.

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How to Improve Posture at Your Computer:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[AskDoctorJo]

You also have to be careful with it being too close because then you will hunch your shoulders, and that is what causes the neck pain. In the end, you have to find what is most comfortable for you.

[AskDoctorJo]

Yes! Your neck is most likely stiff because you are leaning forward towards the low table all day. Try some or all of these adjustments to see if they help. Good luck!!

[cgmax]

I just become big fan of yours i was dealing lot of issue with back pain and neck pain cuz i'm a 2d and 3d artist and 90% of my work is done on computer and now watching ur video really really make me big relief and the best part is that i don't have to deal with medicine, pain killer or some kind of equipment. Thanks a lot..

[countryroadstakemehome]

Hey Dr Jo,  
Nice vid once again. 
Do you have a video on where all your other body parts should be? If I sent you a photo of my set up would that be ok? If not that's ok. :)

[dar]

I do a lot of sewing....I will use the techniques you mentioned in this video, but will that help my burning neck? Or is there something else I can do to help the burning back of my neck?

[ocantu]

anymore posture video videos doctor jo? my posture is terrible and ive tried this but i keep slouching. Im thinking there are exercises to make sitting up straight easier? core work for example?

[tieuvodanh]

I think her hands extending too far from her body to reach the keyboard. It may be better if she move her laptop closer to her body or could use external keyboard. Also I got stiff neck because I slept on my side.

[paultheuglydog]

I slouch all of the time but my back hurts worse when I try to sit up straight.