Good posture not only adds to a person’s physical appearance, but it also improves one’s physical and mental performance. Good posture helps you improve flexibility, strength, and balance in your body while eliminating muscle pain and providing you with more energy. Though, along with your reduced muscle pains, good posture will also reduce stress on your ligaments and muscles, ultimately reducing your risks of injury. Correcting your posture is not difficult to achieve and can be accomplished with the help of a few tricks.
If you suffer from a stressed spine, chances are you probably suffer from strained muscles, bones, and joints. This is a more serious concern, as bad posture can push your internal organs together. This is dangerous and can make it harder for your intestines and lungs to function at full capacity. Over time, your breathing will suffer and your digestion can be aggravated. One way to avoid all that is by achieving better posture. Here are 10 steps to help you achieve better posture:
Be Aware of Your Posture
Whether you are standing up or sitting down, it is easy to forget about your posture and slouch. This happens more frequently when you are seated, especially when you are on your computer. Try to be constantly aware of your standing and sitting poses, by setting reminders or writing a note near your desk.
The most obvious way to counteract the regressive effects of bad posture will be by straightening up. By doing so, you will instantly feel and look better. The correct way to fix your posture while sitting or standing is by having your back stand tall. You will need to hold your head straight and stretch your neck towards the sky. Also, make sure your ears are aligned with the middle of your shoulder. Your chin needs to be tucked in, as well as your stomach, and your shoulders should be relaxed and hanging back.
Get Up and Move Around
You are likely working often at a desk that you forget about your posture. As you will find, after a few hours of sitting down, your body will begin to retaliate and develop back pains. A simple way to have that go away will be by stretching out and taking a walk around frequently. But remember to avoid bending forward and make sure you are not lifting heavy objects. Better posture will help prevent fatigue, so start being active.
Visit a Chiropractor
Sometimes, our bodies will suffer from what will seem like permanent damage brought by long hours of bad posture. This could leave us with misalignments of the joints, but it is likely nothing permanent. If you reside in Idaho, you should consider regular gentle and effective chiropractic care, that is even suitable for 5-year-olds, and try a chiropractor at Align Integrated Medical, who offer an array of services, like regenerative medicine and corrective exercise. With the help of a chiropractor’s manual adjustment techniques, the misalignments that are causing your health problems can be easily eliminated.
Do Not Cross Your Legs
A number of studies have shown that a correlation between back pain and crossing legs exists. Crossing your legs can also induce neck pain, which you will probably react to by slouching in order to avoid the pain. However, this will only make the pain worse and have you fall into the habits of bad posture. So make sure you keep your legs uncrossed.
Swim More Often
Athletes around the world have one of the best postures, though none are as optimal as swimmers. Swimming works all the muscles and joints, which includes their back, the intensity of the activity will strengthen your muscles. Apart from strengthening your muscles, you will also be stretching them, which will correct your posture or maintain the good one you already have.
Strengthen Your Core
Your core, that is made up of the abdomen and pelvic muscles is the foundation of maintaining a good posture. There are many exercises that can help you achieve a stronger core, with the most effective being Yoga and Pilates. Together, these two exercises will improve your posture, while also improving your athletic performance. This will not only prevent bad posture but help with flexibility and stretching your muscles.
Heels are very painful, and it should come as no surprise to learn that it is because of the bad posture it invites. They thrust your spine forward, which arches your back, all of which is very dangerous to your posture. By regularly wearing heels, you may suffer from permanent damage, leading to your backbone lineup changing. This can put pressure on your nerves, which can cause horrible back pain. So, refrain from wearing heels regularly and save them for a big night out.
Although everyone loves a soft mattress, your spine will likely disagree. Instead, replace it with a firm mattress, preferably a medical grade one. They will help preserve your spine’s natural shape and keep your posture aligned. If you sleep on your side, it is best that you bend your knees, but without hugging them. Place a pillow under your head to make sure it is leveled with your spine. As for back sleepers, replace a thick pillow with a small one.
We often spend long hours on our smartphones. As fun as these long hours can be, they are taking their toll on your neck, as tilting your head for long periods can strain your spine. Every few minutes just take a moment to stretch your neck. Also, if you are planning on spending hours on your phone, make sure you have it lifted at your eye level so that you minimize tilting your head.
Posture is important for a good and healthy lifestyle. Bad posture can impart physical and mental damage, some being permanent. Good posture will simply prevent that from happening. Make sure to exercise and strengthen your core and should you ever begin slouching, remember the health risks this may present. If you are suffering from terrible back pains that are not going away, perhaps visiting a chiropractor will help.