Tips to finding your healthy posture for Life!
With the advances of technology, more screen time and ever lasting commutes, the physical stresses to our body and posture through prolonged positions and sedentary activities are increasingly taking their toll. It is easy to fall into bad habits with respect to the positions we get into. But it doesn’t have to be that way! Here are few simple to use strategies that will boost your posture and prevent unnecessary aches and pains.
The following report is intended as a general guide for information purposes only. It is should not replace the advice from your Doctor or medical professional.
Sit up straight!
This sounds too simple to be true, but there are many office desk and computer station set-ups that lead to strain on the low back, neck and shoulders. Your feet should be flat on the ground, chair height high enough to have knees bent to 90 degrees, and your shoulders and arms should be relaxed.
It is amazing how quickly our phones have become such important tools in our lives! Raise your arms in front or prop your arms on a desk or pillows on your lap in order to have the phone’s screen higher and reducing the need for your neck to be bent over in the “Text-Neck” position.
Open up your chest
To do this, place your hands on either side of a door frame around shoulder height, keep your back straight and step one foot forward through the door. You should feel a comfortable stretch through the front of your shoulders and chest. Hold the stretch for 20 seconds.
Use a Lumbar support
Use a small cushion or pillow behind your low back when sitting in deep chairs or sofa’s at home.
Avoid sitting cross legged
Sitting with your legs crossed can place unwanted rotation stress through your back, and can lead you to bearing more weight on one side versus the other
* Avoid sitting for more than 20 mins
Get up and move around, stretch, or take a short walk around your home or office to ward off the stiffening effects prolonged sitting
* Use wall angels to open the front and strengthen the back
Stand with your back against a wall, and feet out from the wall by about 6 inches. Rest the back of your head against the wall, and have your elbows against the wall at shoulder height. Now move the backs of your wrists against the wall and hold that position for 10 seconds.
* Increase your core strength and general flexibility
Yoga is an amazing low impact exercise that can greatly help increase flexibility, strength and decrease stress.