Improving Your Posture
Improving Your Posture: Why and How
We've all heard the phrase "stand up straight, put your shoulders back" at least once in our lives, and it's a piece of advice worth heeding. Good posture has many benefits, ranging from improved balance to enhanced sports performance, pain reduction, and even improved digestion. This article will explore the benefits of good posture, the causes of bad posture, and exercises to improve your posture.
What is good posture?
Good posture involves having your shoulders rolled back, your body weight distributed evenly on both feet, your abdominal muscles braced, and a neutral spine. The benefits of maintaining good posture include decreased stress on the ligaments holding the joints of the spine, prevention of muscle fatigue and pain, reduction of headaches and tension in the neck, increased lung capacity, better digestion, improved exercise form, and fewer issues from overuse and straining.
What causes bad posture?
Inflexible muscles that decrease joint range of motion, weaker muscle strength in the back and core, injuries and accidents, poor sleep support from your mattress, and careless sitting positions are all common causes of bad posture.
How can you improve your posture?
If you have an office-based job, it can be challenging to maintain good posture throughout the day. However, taking a few minutes every now and then to stretch your spine and be mindful of your seated position can help prevent back pain. You can also try sitting on a medicine/exercise ball to improve your core strength and spinal stabilisation.
When sitting in a car, sitting as upright as possible and supporting the spine is important. Seats should be situated to support sitting with a tall, straight spine, and a lumbar pillow can be used to ensure proper spinal support.
When lifting heavy objects, using the correct form and good posture is crucial to preventing back injuries. You should squat down to the item, hold it close to your body, and lift it by straightening your legs. It's important to avoid lifting a heavy object above shoulder level and to avoid turning or twisting your body while lifting.
Here are some exercises to improve your posture:
Child's Pose: This resting position releases tension in your neck and back by stretching and lengthening your spine. Practising this pose also helps to promote digestion.
How to do: Kneel with your toes together and your knees hip-width apart. Lower your torso between your knees. Lengthen your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Finally, rest in the pose for as long as needed.
Cat-Cow Pose: This pose increases the flexibility in your neck, shoulders, and spine while promoting blood circulation.
How to do: Begin by positioning yourself on all fours, making sure that your weight is evenly distributed across all four points. Inhale deeply while lifting your head to gaze upward, simultaneously lowering your abdomen towards the ground and extending your spine. Exhale slowly and arch your spine upwards, while bringing your chin towards your chest. Take your time while performing this movement to ensure proper form.
Downward Facing Dog: This forward bending pose helps relieve pain, strengthens your back, and aligns your back muscles, which in turn improves your posture.
How to do: Begin by positioning yourself on all fours, ensuring your knees are slightly behind your hips and your hands are shoulder-width apart. Then, press your hands into the mat, gently tuck your toes under, and take a deep inhale. While keeping your hands pressed into the mat, exhale deeply, raising your knees off the floor and straightening your legs as much as you can. After taking a few deep breaths, slowly lower your knees and back into the starting position.
Lumbar Spine Rotation: This exercise increases mobility in your back and helps relieve pain.
How to do: Lay on your back, keeping your knees bent and your feet on the floor. Keep your legs together and lower your knees to one side as far as you can go without raising your back. Return the legs back to the starting position and then repeat to the other side. Repeat this whole exercise slowly and smoothly to each side.
