Welcome to week 2 of the Lumo 2015 Workplace Posture Challenge! Below you will find the second week’s activity schedule and links to the exercise descriptions. At the bottom of the page we have some additional success tips. To see the tasks or descriptions from Week 1, Click Here or Week 3, Click Here. To visit the YouTube video playlist Click Here.
Custom Goals: You can customize your daily goals for good posture hours and number of steps. Set your goals to be a realistic number, but still challenging enough, to fit your lifestyle. Select anywhere between one to twelve hours of good posture and 2,000 to 20,000 steps. Click Here for additional information.
- Posture Alert (Lumo Lift) – Set how long and how often you would like to be reminded: While the Coaching Sessions are great for focused posture training, turn on Posture Alert to give you a gentle reminder when you haven’t been in good posture for a specific amount of time. Use coach to train and an alert to maintain. Under your Posture Alert settings, select what time period you want the sensor to be active (ex: for 1 hour, set the Start Time to 10:00am and the End Time to 11:00am), and select how much time you should be allowed to remain in poor posture (ex: for 2 minutes). For example: On Tuesday Morning you should set your Posture Alert to 1 hour of activity, and to remind you every time you have been in 2 minutes of bad posture. Click here for additional information.
- Lunch Stroll: Even if you enjoy lunch at your desk, don’t skip the lunch break. Take the time to get up and go for a 20 minute walk.
Stretches & Microbreaks
- Figure Four Stretch: Stand behind your chair and rest your hands on the top of your chair for balance. Lift your right leg and place your ankle on your left knee. Bend your left knee and lower yourself as far as you can go without losing balance. Hold for 3 seconds and slowly come back up to starting position. Repeat with other leg. Watch the tutorial video here.
- Runner’s Lunge Stretch: Stand with feet hip-distance apart. Take one large step with your right foot and shift your body weight onto that foot. Bend your left leg enough for your knee to almost touch the floor. Hold for 3 seconds and return to starting position. Repeat with other leg. Watch the tutorial video here.
- Wall Angel: Stand with your back flat against a wall or a flat surface. Raise both arms and bend at the elbow at a 90 degree angle. Breathe in deeply as you raise both arms above your head and bring them back down as you exhale slowly. Repeat 3 times. Watch the tutorial video here.
Adjust your workspace for success
Think of getting into your workspace like borrowing a friend’s car – as soon as you sit down, make sure everything is adjusted properly for your body. It can be as straightforward as making sure your workspace is outfitted with the proper equipment (monitor risers, a good chair, a standing desk, etc.). Or if you don’t have a consistent workspace, you work at home or you travel a lot, take a moment to adjust your environment to best address your needs.
Click here to watch a laptop ergonomics video that has some great tips on how to adapt any environment for better back health. Also, when you wear your Lumo Lift, it is a good idea to re-align your sensor whenever you change positions. For example if you have been walking around and you sit back down at your desk, that’s a great time to realign your sensor by giving it a quick double-tap.
Engage Your Core
You may experience soreness in your abdominal muscles after challenging yourself with a coaching session. That’s because in order to maintain good posture, your body also engages your abdominal muscles. Good posture is about strengthening your core muscles to help support your spine. So if you’re not ready to drop down and do sit ups next to your desk, opting into a coaching session is a great way to work on your sixpack.