Hey there!
Guess what? This is our 50th newsletter. Oh, how we have come a long way!
Just as we have straightened out our newsletter game over these 50 issues, it is high time we help you straighten out that spine. After all, you have probably spent more than 2000 hours hunched over your desk since we started this journey together. (Surprise, surprise!)
So, in honour of our golden newsletter and your not-so-golden posture, let’s talk about transforming you from a question mark to an exclamation one.
Commonly, at any given workplace, any given desk-worker would be suffering with postural problems like slouching, forward head posture, crossed legs or leaning to one side.
But if treated in time, good posture brings numerous benefits, including reduced pain in the back, neck, and shoulders, improved blood flow and oxygenation, decreased muscle tension, and a more confident body image. It can also enhance mood, sleep quality, and overall health. So, here are a few tips for you to improve your posture:
1. Regular stretching
Break up long sitting periods with movement every 30 minutes. This can include standing, stretching, walking, or simple desk exercises like arm circles or shoulder rolls.
Basic stretches for neck muscles can be done easily on a regular basis. Remember to hold on to the stretch position for 20 seconds straight before you relax. Doing it once on each side would suffice.
2. Exercises
Incorporating exercise snacks throughout the day is essential for maintaining good posture, which in turn helps reduce back pain.
Let’s have a look at the top most effective exercises for good posture.
BIRD DOGS
Bird dog exercises improve core stability and balance by alternating leg and arm extensions while on all fours. Perform at least 3 sets of 15 repetitions, taking a 30-second break between each set.
WALL ANGELS
Wall angels help improve posture and shoulder mobility by moving your arms in a controlled, angel-wing motion against a wall. Perform at least 3 sets of 15 repetitions, with a 30-second break between each set.
GLUTE BRIDGES
Glute bridges strengthen the glutes, hamstrings, and lower back by lifting the hips while lying on your back. Perform at least 3 sets of 15 repetitions, taking a 30-second break between each set.
3. Workspace ergonomics
Chair: Adjust it so your feet are flat on the floor. No dangling allowed!
Monitor: Eyes should be level with the top of the screen.
Keyboard: Keep it close. Your elbows should be at 90 degrees.
Remember, good posture isn’t just about looking good – it is about feeling great and working smarter. So stand tall, sit straight, and show that desk who is boss!
Qubit newsletter hall of fame
Here are our top 5 newsletters that had you straighten up and take a deeper dive:
First : Issue on 28 July, 2023
Go beyond ideals, and go to your self (63.18% open rate)
Second : Issue on 12 January, 2024
Protein revolt (56.78% open rate)
Third : Issue on 11 August, 2023
Live your best life at 80% (56.23% open rate)
Fourth : Issue on 22 September, 2023
The mind gym (54.29% open rate)
Fifth : Issue on 1 December, 2023
Stairs to heaven (54.03% open rate)
50th newsletter celebration offer at Qubit
To celebrate our golden newsletter, we are giving 15% discount on all of our six month programs and 25% discount on all of our one year programs till 8th August, 2024.
Grab the offers before the time runs out. See you next week!