There are so many things that we forget over time!
As we get older, we start to notice that we don’t remember people’s names, what we did yesterday or why we went to the kitchen… and we get worried.
But long before this happens, many of us have already lost something else, almost without realizing it: physical memory.
Look at little boys and you’ll notice that their backs have a graceful ‘S’ curve and their movements are fluid.
They are still free from bad habits that cause fatigue and muscle tension and ultimately lead to poor posture.
Complications of poor posture are many and can be painful, but it can all be improved by making a few adjustments to your lifestyle.
It’s best to consult your doctor, physical therapist, chiropractor or other qualified professional for advice, but in the meantime it may help to be aware of some of the common posture errors described by physical therapist Nick Sinfield on the website of the British National Health Service (NHS).
Let’s start sitting down, but…
1. Not hunched over
Sitting slouched is often comfortable.
But over time this position can put pressure on the muscles and cause pain.
Get into the habit of sitting correctly.
At first, you may not feel comfortable, because your muscles are no longer conditioned to hold you in the correct position, but you will get used to it.
2. Don’t arch your shoulders
When working on your computer at your desk, your head can tend to lean forward, which can contribute to a rounded upper back, and consequently stiff shoulders.
A similar thing happens when you use your phone, which can cause problems like Text Neck Syndrome, which can cause neck pain and stiffness, sore backs and headaches.
In addition to paying attention to correcting your posture, Sinfield recommends strengthening exercises for the upper back, neck, and back of the shoulders, chest stretches, and neck posture exercises.
3. Don’t stick your chin out
Just as your head can tend to lean forward when you’re sitting down working, your neck can arch in the opposite direction.
To avoid it…
- Gently lengthen your neck up as you tuck your chin in
- draw shoulder blades down and toward spine
- contracts the muscles of the lower abdomen to maintain a natural curve in the lower back
- adjust your chair so it’s not too low
- and your screen, so it’s not too high
Now, let’s stand up, but first a few simple…
Exercises for neck stiffness and pain
Neck stretches: gently lower the left ear to the left shoulder; hold it like this for 10 to 15 deep breaths, then repeat on the opposite side
Neck Rotations: slowly turn your chin to 1 shoulder; hold it like this for 10 to 15 deep breaths, repeat on the opposite side
Now yes, standing up, but…
4. Do not stand on one leg
It’s something we do to get some rest when we have to stand for a long time.
But instead of using your glutes and core muscles to keep you upright, you put excessive pressure on one side of your lower back and hip.
Over time, you can develop muscle imbalances around the pelvic area.
Get into the habit of always standing with your weight evenly distributed on both legs.
And when you do, be sure to…
5. Don’t stick your butt out
Wearing heels and excess weight around the stomach can result in a posture known as “Donald Duck.”
To correct it, imagine that you have a rope tied to your head pulling upwards.
The idea is to keep your body in perfect alignment, with the natural curve of your spine, your neck straight, and your shoulders parallel to your hips.
6. Nor put it
When your pelvis is tucked forward and your back is flat – without the natural curve at the bottom – your body leans forward.
This posture is often caused by muscle imbalances, but spending long periods sitting can also contribute to a flat back.
To improve it, Sinfield recommends exercises to strengthen the muscles of the core, glutes, neck and back of the shoulders, and back extensions.
Then…
to stand up well
- keep your shoulders back and relaxed
- tuck in your belly
- keep your feet hip distance apart
- balance your weight evenly on both feet
- try not to tilt your head forward, backward, or to the side
- keep your legs straight, but your knees relaxed
