Do you usually must remind your self to straighten up? Driving lengthy distances, sitting behind an workplace desk all day lengthy, sleeping in awkward positions and frequent use of recent know-how units have all taken a toll on the way in which we maintain our physique.
Having a poor posture can negatively have an effect on the well being of your bones, joints and inner organs, impairing your high quality of life in the long run. Jobs that require extended sitting or standing, lack of bodily exercise and continual stress are all contributing components to a nasty posture. And dangerous posture is among the important causes for recurring ache within the again and neck.
Train strengthens muscular tissues, which helps maintain your physique within the right place. However whereas it’s true that you could profit loads from understanding, take into account that posture issues are often born from dangerous habits – for those who proceed to face, stroll, sit and lie the way in which you’re used to, the strain in your joints and ligaments will stay the identical and your progress will likely be restricted. However for those who pair your common trainings with just a few easy but environment friendly modifications within the three fundamental physique positions – standing, sitting and mendacity – to steadiness your muscle exercise and ligament alignment, you could possibly simply enhance your posture and bodily efficiency and get rid of any current ache. And all it takes to get there’s to develop a higher physique consciousness and have a little bit of endurance with your self.
Correcting your posture will likely be bizarre and tough at first – your physique has turn out to be used to standing or sitting in a selected manner and can initially resist the modifications. However with the assistance of aware effort and satisfactory train, you’ll be able to efficiently retrain it to face and sit appropriately.
Where should you start?
Try these three guidelines to correct your posture during everyday activities.
Position #1: Standing
If you experience pain from prolonged periods of standing, the reason could be one of these:
- Shifting a bigger part of your weight to one of the legs or forward on your feet
- Slouching the upper back
- Positioning the head forward, i.e. in front of the spine
An ideal standing position should look like this:
- The feet are pointing straight ahead or slightly out
- The spine is straight and the body is not leaning on either side
- The ankles, knees, hips, shoulders and ears are all aligned
- The weight is evenly distributed across both legs and the entire soles of the feet
- The shoulders are back and relaxed
- The chest is perpendicular to the ground
When you catch yourself slouching or getting out of the correct shape, perform three quick jumps to regain balance across the whole body.
Position #2: Sitting
You are most likely to experience pain while sitting when:
- Your upper back is slouched
- Your head is positioned in front of the spine
- Your body weight is shifted to one side more than the other
- Your arms are not supported
- One of your legs is crossed over the other
And the ideal sitting position should look like this:
- The feet are flat on the ground and pointing straight ahead or slightly out
- The hips are flexed to 90 degrees
- The hips,shoulders and ears are aligned
- The body weight is evenly distributed on the glutes
- The head is kept straight and not tilted up or down
- The shoulders are back and relaxed
To prevent hunching and help your body get into its ideal position while sitting, raise your arms overhead, then pull them down and push the elbows down and back. Repeat this quick exercise as often as possible during long periods of sitting – it lengthens your spine and opens up your chest, thereby lessening the soreness and pain in the back caused by poor posture and muscular tension.
Position #3: Lying
Most common mistakes made in the lying position include:
- Lying on the side with the body curled up in a fetal position
- Lying on the side with an under-supported or over-supported neck
- Lying on the side with one shoulder and/or hip rotated towards the opposite side
- Lying on your stomach, which causes pressure on the cervical spine
- Having a tall stack of pillows that causes unnatural bending of the neck
The optimal sleeping position should look like this:
- Lying on the side with a slight bend in the knees and hips
- The shoulders, hips, knees and ankles are stacked directly above the opposite side
- The ankles, hips, shoulders and ears are aligned
- One pillow is placed under the head and one can be optionally placed between the arms and knees
- Sides are frequently alternated
To correct your sleeping position, try sleeping on the side with a pillow between the legs for better support and to achieve a more natural alignment of the body.
[ Read Also: 11 Ways to Reduce Body Fat ]
It’s important to know that you shouldn’t be in the same position for long periods of time, no matter how perfect it is. Also, your body needs to move every now and then, so make sure you take breaks from work to stretch and walk for a few moments – this will improve your posture, enhance circulation and sharpen your cognition at the same time. The sooner you start correcting your posture, the easier it will be for your body to adapt to the changes, and before you know it, you’ll feel relaxed and confident in your own body. Just replace the bad habits with healthy ones and don’t forget to keep your head up!