Bad posture is the new smoking. While good posture, is confidence! From our pain levels to our self-confidence, our posture impacts a lot more then we think. People who are driving to and from work, as well as, sitting all day at a desk might be suffering from shoulder stiffness, neck tightness, headaches and rolled forward shoulders. Poor posture places a LARGE amount of stress on our spines and can lead to a lot of secondary problems! Having poor posture puts more stress on muscles and joints, forcing them to be overworked and causing them to fatigue! This leads you more susceptible for injury!!
What is good posture and how can we help!
The main idea of good posture is knowing how to keep a neutral spine. When we are in good posture, the muscles surrounding the spine are balances and supporting the body EQUALLY! When we are sitting we should;
1. Have feet flat on the floor
2. Knees at a 90 degree angle
3. Even weight on both hips (not leaning to one side)
4. Back should be mostly straight
5. Shoulders should be back (not rolled forward)
6. Shoulders should be relaxed and not at your ears
7. Ears should be above our shoulders (not pushed forward)
How can good posture HELP YOU!
Have good posture leads to a ton of awesome health benefits!
1. Reduce both neck pain and low back pain
A forward head position, in poor posture, puts strain on the upper back, shoulders and neck. With proper alignment and proper posture, the joints and ligaments are less stressed and less subject to chronic overuse. Therefore, decreasing your pains
Sitting and standing in a slouched position for prolonged periods of time stresses the low back. It also changes our natural lordotic curve! To help reduce this, we need to make sure we are standing with correct posture and positioning
2. Reduce headaches
Poor posture can contribute to TENSION/CERVICOGENIC headaches, due to increased muscle tension in the back of the beck. By changing our head position to be above our shoulders, we can decrease the amount of headaches we experience.
3. Increase your energy levels
When your joints are in correct alignment and the correct postural positioning, it allows muscles to be used as they’re intended! So you have less fatigue and more energy!
4. Improve circulation and digestion
When you are slouching, you’re compressing your vital organs! Healthy blood flow and digestion REQUIRE proper positioning. Avoid positions which cramp circulation, like crossing your legs or while sitting!
5. Increase self-confidence
Not only can good posture boost your energy levels and reduce your pains, it can also increase your self-esteem!
SO WHAT CAN YOU DO;
Here at be well we have an amazing chiropractor and awesome physiotherapist who are both postural experts! We will help train you in an passive and active care plan and help correct your positioning. For now check out our posture help videos 🙂
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Let’s talk about posture! For people who work at a desk all day, it’s not uncommon to feel some shoulder stiffness, neck tightness, headaches and rolled forward shoulders 💪💪Depending on how severe the case is, this could happen within the work day, or even a few hours‼️ • Poor posture places a large amount of stress on your spine and can lead to a lot of problems🤕. Having poor posture can put more stress on certain muscles and joints, forcing them to be overworking and causing them to fatigue. This starts the progression of your seated posture to worsen throughout the work day. This phenomenon is called upper cross syndrome (UCS) and is commonly associated with rounded shoulders, suboccopital muscle tightness, anterior head posture, and overworked posterior neck/chest muscles. • This post is to help with the symptoms of poor posture and eliminate some tightness. Hopefully you will bring these tips into your daily routine and improve your own posture! In these videos we are going to; • 1️⃣Stretch out the chest and bring the shoulder back into their normal position 2️⃣Chin tucks to strengthen the anterior neck and help fight anterior head carriage 3️⃣ITYs- to strengthen your back 4️⃣Shoulder CARs and rolled to improve mobility 5️⃣Shoulder Strengthen 🙂 • Remember, TIGHT CORE, TIGHT GLUTS 🍑and NEUTRAL SPINE! Remember to stay in a pain-free range of motion! Tag anyone who is suffering from poor posture ! Comment below if you have any questions🤗
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The mid back (thoracic spine) is an area that requires an adequate amount of movement and mobility🤩! This post shows 4 movements that can be used to mobilize and improve mobility within the thoracic spine. If you sometimes feel that annoying “knot” in your mid back – these might be a nice option for you to try and get things moving in the right direction. Improving the mobility of the thoracic spine is a great way to alleviate stiffness in your middle back! • The first video demonstrates how to use a foam roller for "Roll outs" (AKA rolling out your spine). Start on the ground with forearms on foam roller. Round the lower back to help isolate the thoracic spine as you slide forward to add some extension. Then flip it around and roll out your back! If there is a spot that you can really feel pain/pressure, pause in that position and breathe! • Next, let's add some rotation motion through the spine. On your hands and knees, place your hand behind your head. With controlled breathing, start to rotate your elbow to the ceiling. To isolate the mid back, lean back and go down to your elbows. • In the third video, we are stretching out the lats and working on our "cat-camels"! In the final video, we are continuing to add rotation in the mid-back with "Open Books". Begin by lying on your side with your bottom leg straight, your top leg bent at 90 a degree angle, and your arms straight on the ground together. Slowly move your top arm away from your other arm, toward the floor on the other side, rotating your trunk at the same time. • Complete this daily and you'll feel a big change🤤🤤! Tag any friends/family who may struggle with posture or mobility🤕! Remember, stay in a pain-free range! Questions? Comment below or send me a DM!✨❤️💪