With our modern society, many of us are caught sitting in a slumped posture 8 hours a day. From sitting in our car, to our desk, to looking down at our phones, our body has lost it’s ability to adapt or compensate.
Conditions such as headaches, jaw pain, neck pain, shoulder pain, numbness and tingling in the arms or hands, or shoulder pain can all arise without any injury, yet be due to cumulative factors associated with repetitive strain of poor posture.
Proper posture benefits include:
- Keeps bones and joints in the correct alignment so that muscles are being used properly.
- Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
- Decreases the stress on the ligaments holding the joints of the spine together.
- Prevents the spine from becoming fixed in abnormal positions.
- Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
- Prevents strain or overuse problems.
- Prevents backache and muscular pain.
- Contributes to a good appearance.
Strategies for improving your posture:
1. Imagery
Think of a straight line passing through your body from ceiling to floor. Imagine that a strong cord is attached to your head and is pulling you upward, making your taller.
2. Shoulder blade squeeze
Sit straight in a chair with your hands resting on your thights. Keep your shoulder down and your chin level. Draw your shoulders back and squeeze your shoulder blades together.
3. Upper body stretch
Stand facing a corner with your arms raised, hands flat against the wall, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20–30 seconds. Relax.
