Bad posture can impact both your physical and psychological health. You may not realize it, but the way you hold your body in position when standing, sitting, or lying down is crucial to your overall health. Do you suffer from chronic back pain, digestive issues, and restricted blood circulation? It’s time you improve your posture and perform the top exercises below to address your rolled shoulders, stiff back, and jutting behind.
Back Pain Reliever
A lot of people spend so much time sitting down while working on a computer. This position tends to pull your pelvis forward into a tilt to the front. This exaggerates the curve of your lumbar spine, causing back pain. A way to get relief from lower back pain and tightness is kneeling, then setting your right leg out at a 90-degree angle. Place your hands at the back of your head, then start pushing your left hip forward. You should feel the stretch into the front of your left hip through the front of your thigh. Hold this position for half a minute. Avoid leaning forward. Just keep your shoulders over your hips. Return to the kneeling position, then repeat on the other side. Try this exercise five times daily.
Besides working on your computer, driving and other daily activities need you to reach forward with your hands. This causes your shoulders to roll and your chest muscles to constrict and tighten. To counter the adverse effects of hunching up, try standing with your feet slightly wider than hip-width apart. Place your arms out to the side, then bend your elbows into a right angle. Your palms should be facing forward. Gently draw your shoulder blades together. Just begin with making small, backward circles with your hands and arms. Once you’ve found your rhythm, sway slowly from side to side. Do this for 10 seconds a couple of times a day.
An excellent way to let your spine relax and help it regain its natural curve is with an exercise that involves using books. Pile them up between six and nine centimeters to support your head. Just adjust the height to whatever feels comfortable. Your chin shouldn’t be dipping toward your chest. Try bending your knees so your feet rest flat on the ground. Keep your knees a little wider than hip-width apart. As you keep your elbows resting on the ground, try bringing your hands to rest someplace between your lower ribs and hips or wherever feels comfortable. Keep this position for about 10 to 20 minutes. You should feel your spine slowly relax and soften.
Maintaining good posture is definitely about more than just looking good and confident. Not only will it help you establish strength, balance, and flexibility in your body. Proper posture also helps in alleviating pain and reducing your risk of injury. It also provides you with more energy and vigor throughout the day.
Learn more about how exercises can improve posture, visit Ocean Chiropractic and Health Center at (772) 460-9000, (772) 569-3000, or (772) 249-0779.