Posture Correction – Learn How To Improve Yours
What is a good posture? and how do you about your posture correction at home?
Your spine is designed around 3 curves that give you flexibility, stability and strength in your day to day movement. These curves are designed to give you efficient weight balance and distribution and act like arches in bridge construction to transfer loads around the body.
Good posture is allowing those curves to move in their most efficient alignment. We aren’t robots, so this isn’t possible 100% of the time. However, if we look after our spine and the muscles around it, we can maintain the strong and stable curves of our body and therefore have good posture.
When bad posture happens, the changes in how your spine operates effect how you can handle day to day activities. Have you ever gone to tie your shoelaces or get out of a chair and your “back just went”?
This has been a build up of poor load balance and distribution in your spine. Bad posture has been linked to:
- Pain and injury at the Neck
- Shoulders Pain
- Low back Pain
- Elbow and wrist
- TMJ Hip
- Knee and ankle pain
How To Correct Your Posture: Simple At Home Posture Correction Exercises To Try
We now know what causes bad posture, but what can you do at home to improve it?
Posture correction can be helped by eliminating repetitive strain from day to day activities as much as possible, and by stabilising and strengthening our muscles.
Posture Correction At work: Check your desk set up.
- Visit WorkSafe Or Google Images “ergonomic workstation setup”
- Use a stand up desk and divide your time between sitting and standing
- Take regular breaks
- Stretch as advised by your practitioner
Posture Correction At home:
- Use lumbar support in the form of a cushion when sitting on the couch in the small of your back
- Check your mattress and pillow – do they give you adequate support?
- See our website or talk to one of our practitioners about getting a specialized mattress fitting
- Stretch regularly
- Exercise for 30 minutes a day – do something you enjoy so it isn’t boring!
Other Exercises To Improve Your Posture
There are a range of exercises that can make a difference to your posture. These are just a selection.
Shoulder Blade Squeezes
Begin sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can go without pain and provided you feel no more than a mild to moderate stretch.
Hold for 5 seconds and repeat 10 times provided the exercise does not cause or increase symptoms.
Begin sitting or standing tall with your back and neck straight, and shoulders back slightly. Tuck your chin in as far as you can go without pain and provided you feel no more than a mild to moderate stretch.
Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times provided the exercise does not cause or increase symptoms.
Begin this exercise lying on your stomach with your arms by your side. Squeeze your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight.
Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Perform 10 – 20 repetitions provided the exercise is pain free. This exercise may be performed with palms facing up or down.
Foam Roller Extension
Place a foam roller under your upper back as demonstrated. Begin with your arms across your chest. Breathe normally, keeping your back and neck relaxed (a pillow may be required for comfort).
Hold this position for 15 – 90 seconds provided it is comfortable and does not cause pain. Move the roller up or down a few centimeters and repeat along the length of your upper back provided there is no increase in symptoms.
This exercise can also be performed with both knees bent and your feet flat on the ground and it can be progressed by rolling the foam roller backward and forward along the length of the upper back and placing your arms overhead as demonstrated.
Arms Above Head in Lying
Begin this exercise lying on your stomach with your shoulders blades squeezed together and arms by your side in the position demonstrated.
Slowly reach your arms above your head, keeping your hands and elbows well above the ground at all times, and then return to the starting position. Perform 10 – 20 repetitions provided the exercise is pain free.
We always encourage you to consult your GP or our experienced practitioners for a proper examination before you start with these exercises.
The Team at Northern Spinal Clinic.