You may have heard the saying, "sitting is the new smoking." While sitting is not as harmful as smoking, the phrase emphasizes the health risks associated with prolonged sitting. After all, sitting in a chair is not the optimal anatomical position for humans, regardless of the kind of chair you use. Individuals who spend a lot of time sitting in a chair become accustomed to resting positions that are not normal positions. Hence, posture issues are the only outcome that leads to tightness in their muscles and tendons in various body parts and increases the risk of injury and musculoskeletal damage.
The concern is greater for gamers who spend a lot of time in a seated position, that too in a poorly seated position. They are often hunching forward and leaning back, both of which can take a toll on their body. As a result, they experience headaches and tightness in their neck, shoulder, upper back, and several other body parts.
Fortunately, several postures correcting exercises for gamers can help improve their posture, reduce the risk of future problems with the spine, headaches, and damage to muscles and joints while enhancing their gaming performance. Apart from these posture correcting exercises, gamers who spend a lot of time sitting need to invest in ergonomically designed products such as gaming desks to improve their posture and enhance their gaming performance.
Let’s take a closer look at X posture correcting exercises for gamers.
#1. Wall Reach
One of the best posture correcting exercises for fixing upper back posture issues is the wall reach exercise. However, this stretching exercise requires you to stretch your arms up towards the ceiling instead of stretching them forward.
Here is how you can go about this exercise.
Start by standing 7-10 inches in front of a wall,
Now lean behind such that your head, back, and hips are against the wall with your knees slightly bending forward such that your weight is placed on your heels and you are in a seated position,
Stretch both your hands up in the air towards the ceiling until you feel a stretch in your upper arms and shoulder muscles,
As you bring your hands down, make sure both your hands are in a straight line perpendicular to your body and repeat your arms' upward movement and stretching.
While doing this exercise, make sure your core is engaged, and you continue to breathe in through your nose and exhale from your mouth. Repeat this stretch 30 times per set. Aim for 3-5 sets every day. Since it involves your shoulder and neck muscles, wall reach exercises make a great stretching workout to fix your upper back gaming posture-related concerns.
#2. Mid Back Extension with Foam Roller
Another great posture correcting exercise that can help gamers is the mid-back extension exercise using a foam roller. Since gamers spend a lot of time hunching forward, they are likely to experience an outward curvature of the spine, leading to pain and having a negative impact on body mechanics and function.
Fortunately, the mid-back extension with a foam roller is a perfect posture correcting exercise for your mid-back, which is also known as the thoracic region of your spine. For this exercise, you will need a foam roller and will also need a couch on which you can rest your body the foam roller. Here is how to go about this exercise.
Place the foam roller on your upper back just below your armpit such that the foam roller is resting on a firm couch and your feet are firmly placed on the ground. However, you will be bending knees, due to which your legs will be hanging in the air.
Next, you will raise your arms up and behind your body, trying to stretch them towards the ground. If you are trying this exercise on a yoga mat, you can touch the ground with the back of your palm,
Hold the position for 30 seconds, 2-3 times a day, and gradually increase the stretch duration and the exercise frequency.
The workout can be slightly uncomfortable; however, to get the best results, you need to be persistent and continue to perform it every day. You can look forward to improving your posture if you are persistent with this exercise for at least a month.
#3. Shoulder Stretch
It is common for gamers to experience tightness and pain in the neck and surrounding areas, along with causing shoulders to round forward. To ease this problem, you can try out shoulder stretch so your shoulders are back in the correct position, reducing the risk of future problems with your spine and neck.
Here is how to go about this shoulder stretch.
Start by standing straight with your arms by your side and feet shoulder-width apart.
Next, you have to clasp your hands behind your back such that your thumb is pointing towards the floor,
Now move your hands back and upwards towards the ceiling while opening your chest,
Hold the stretch for 20-30 seconds before you return to the original position,
Aim for at least 10 – 20 stretches per session, completing two sessions per day.
As your body gets used to this stretch, you can gradually increase the duration of the hold and the repetitions.
#4. Hip Flexor Stretch
The negative effects of gamer posture are not limited to the upper and mid-spine but also extend to the lower back. Hence, it's critical that you try out this posture correcting exercise that provides a great workout to your hip flexors.
Here is how you need to do this hip flexor stretch.
Start by kneeling your left knee on the floor while placing your right leg at a 90o angle in front of you.
Keeping your back straight, place your hands on your right leg with your left leg pressed to the floor.
Put your hands on your right knee and keep your back straight.
Keeping your left knee pressed on the floor,
Now lean forward into your right hip while pressing your left buttock muscles,
Hold the position for 30 seconds.
Repeat for the other side.
While several other postures correcting exercises can help you improve your gaming posture, the ones we have shared are the most effective exercises that will improve your posture and reduce the risk of future problems with your neck, shoulder, and lower back. And while exercises play an integral role in improving the gamer posture, you also need to consider a few more things that can help improve your posture.
What More Will You Need?
These four posture correcting exercises are great for improving the gamer-posture, but exercises alone may not be enough. To improve and maintain your gaming posture, you will need to invest in a gaming desk that is ergonomically designed to support your spine as your spend time playing your favourite game.
Grab your ergonomic gaming desk today and make the most of your gaming experience without damaging your posture. And don't forget to check out our other ergonomic products that make a perfect addition to your home-based workstation.
