As a pilates and mobility coach working with professionals worldwide, I’ve noticed a common misconception: the belief that perfect posture is the key to preventing back pain and muscle tension. Today, I want to challenge this myth and share what really matters for your workplace wellness.
THE POSTURE MYTH
Let me start with a surprising truth: there is no such thing as perfect posture. Whether you’re sitting up straight or slouching forward, what matters most isn’t the position you’re in – it’s how often you move out of it.
Think about it: our bodies weren’t designed to maintain any single position for hours on end. Yet in our modern work environment, that’s exactly what we do. We find ourselves locked in the same position, staring at screens, barely moving except to reach for our coffee cups.
MOVEMENT IS MEDICINE
The key to mitigating back pain, muscle tension, and maintaining a healthy body isn’t about finding the “right” posture – it’s about regular movement. This isn’t just theory; it’s backed by recent research and years of working with clients who’ve overcome chronic back pain.
SIMPLE SOLUTIONS FOR WORKPLACE MOVEMENT
Here’s a practical solution you can implement right away: shoulder blade circles. You can do these right at your desk, in your work clothes, without drawing attention to yourself. Here’s how:
Shoulder Blade Circles:
- Pull your shoulders blades up toward your ears
- Squeeze them at the back
- Pull them downwards
- Glide them forward
- Repeat a few times and them reverse the direction of your circles
Watch and save this video to practice regularly.
WHY THIS WORKS
Your shoulder blades are designed for mobility. When we’re constantly hunched over screens, these muscles become stretched and unhappy. Similarly, constantly pulling them back isn’t the answer either. What they need is regular movement through their full range of motion.
BEYOND SHOULDER MOBILITY
This principle applies to all parts of your body. We have what’s called Controlled Articular Rotations for every major joint – your neck, shoulders, spine, hips, etc. Each of these areas benefits from regular movement throughout the day. You can find the full body Controlled Articular Rotations routine at incorpo studio, it’s called “Quick mobility routine …”
MAKING IT WORK IN YOUR SCHEDULE
The beauty of this approach is its simplicity. You don’t need special equipment, clothing, or a lot of time. Five minutes of focused movement can transform how your body feels. You can do these exercises:
- First thing in the morning
- During short breaks
- Between meetings
- Whenever you feel tension building
A PERSONAL NOTE
In my years of practice, I’ve seen countless professionals transform their relationship with movement. The key isn’t in dramatic lifestyle changes but in small, consistent actions that add up to significant results.
TAKING ACTION
Start with just one minute of movement every hour. Notice how your body feels before and after. Pay attention to areas of tension and give them the movement they crave. Remember, your body was designed to move in all directions – give it that opportunity, even within the constraints of office life.
mila aleshina
curator
STOTT PILATES INSTRUCTOR, FRC MOVEMENT SPECIALIST, ELDOA PRACTITIONER
“It’s not enough to just get fit, you should be building a body that helps you enjoy your hobbies and activities without limitations.”
