Introduction
Posture is instructive and noble to follow since the way we sit and stand signifies health and beauty. Posture related problems include back, neck and muscles pains, headaches, breathing problems and increased chances of getting an injury. Luckily, there are a number of recommendations how to maintain proper posture in everyday practice. Here are 5 effective tips.
1. Perform Posture Exercises
This is one of the postures that have to be performed to strengthen the back muscles that of the core and shoulder. This tends to undo the effects of slouching and give the muscles required to hold a better posture. Some beneficial posture exercises include:
– Shoulder rolls –The circular motion with the shoulders upwards, backward and down to expand the chest. Do 2-3 sets of 10-15 reps.
Chin tucks – stand or sit, and pull the chin back slightly, to lengthen the back of the neck. Take 5-10 seconds pause, keep the breath steady, do it 10 times.
Upper back stretches - Try to touch the hands with fingers interlaced behind the back holding the hands with straight arms. Raise arms away from chest and behind head to widen chest and shoulders. Hold for 30 seconds, 3 times.
Be sure to do, posture exercises only for some five to thirty minutes in a day. And in the long run, it will retrain muscles to keep the body holding itself into a more upright posture.
2. It is important that you are careful how you sit throughout the day.
It is not only doing exercises but also making small changes in one’s body posture throughout the time that is spent over the day. Maintain awareness of posture during:
Desk bound in front of an AHL computer - Position monitor to be parallel to the floor with feet resting on the ground flat feet.
- Phone use – Do not bend head down when using the phone instead make use of the phone with the head in a neutral position. To avoid turning your head to one side, either plug in headphones or use your car speakerphone.
Driving – Always sit with your back against the seat avoiding leaning forward. Raise or lower mirrors in order that the driver does not have to twist their neck in an uncomfortable position.
Standing – Place body weight equally over two feet and head between the shoulder blades. Engage core muscles.
All of these modify done with progression can help in achieving the right posture in the long run.
3. Use Posture Reminder Tools
Since it is rather simple to slip into a bad posture, it is useful to be reminded to consciously correct it. Useful tools include:
Posture brace: Wearing a posture brace or back brace with slight compression instructs the body and the mind to remain in the correct position. Gradually increase wear time.
Posture tracker – Most of the posture tracker applications such as Lumo Lift employ sensors that help to check posture and notify about proper sitting. This feedback educates the best body positioning.
Posture mirror – Put a mirror somewhere within your work area so that you can see your alignment while sitting or standing at a workstation. The visual cues help.
Try to determine what tool(s) is best for you. This is true because consistency is critical when attempting to rewire the posture habits of an individual.
4. Nowadays ergonomics play an active role in the workplace, and there are many ways to improve the ergonomics of a workstation.
When you are regularly at a desk job, then getting the postures right could be as easy as having proper aesthetics of ergonomics. Important considerations include:
- Turn – tilt monitor height: top of the screen should be at the eye level or slightly lower because looking down at the screen puts stress on the neck.
Chair flexibility -Choose chairs which can be adjusted to a position in which the feet can rest firmly on the floor and the knees to be lower than or at most level with the hips. Braces for the lower back can be used to help avoid lower back pain.
Desktop ergonomics - Place an object that most often comes into contact with the hands like the keyboard and mouse in an area that will not require one to hunch or twist his/her back.
It is also important that you take your time before organizing your corresponding workspace according your natural posture. This does away with tendencies that could arise from outside and force you to adopt a wrong posture.
5. The exercises suggested here should also accommodate good posture.
In addition to working on the muscles that need improvement for our posture some workouts can also have a positive impact. Good options include:
Exercises such as dogs, snake and bridge help in making the body postures and also their flexibility perfect. Ideally 20-30 mins and it should be done 2-3 times per week.
Pilates –Designed with controlled movements such as the hundred and the roll down/roll up, Pilates strengthen the muscles that support good posture in the core and back.
Swimming – doing laps daily actually helps reverse forward head and rounded shoulders incurred in daily work.
Although these workouts have other benefits as well, they may be incorporated into your daily life to enhance posture.
Conclusion
Saying that, I can testify that bad posture has years behind it and can cause severe health problems. But it is not impossible to achieve good posture with a bit of practice in exercises, practicing being more aware of your body and its position, proper desk and computer positioning, and good workouts thatms help maintain the right posture. If you manage to apply some of the mentioned tips every day, you will soon find yourself standing and sitting straight in a few weeks. All these good posture habits will go along way to help you in the long run.
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