Modern jobs that require sitting or standing for a longer period of time are the main reasons we aquire bad posture. This causes many health problems-neck and back pain and bones, joints and internal organs issues.
Add exersise to your life to strengthen muscles and hold your body in the correct position and remove bad habits to fix your posture.
You must be patient and aware if you want to improve your posture, physical performance and eliminate any existing pain. All you have to do is add simple changes to your sitting, standing and lying positions and do regular trainings.
It will take awhile to correct yourself, but you will get used to it.
Bad posture may cause muscle and ligament imbalances and this may lead to:
- Muscle atrophy and weakness
- Foot, knee, hip, and back injuries
- Carpal tunnel syndrome
- Chronic back, neck, and shoulder pain
- Impingement and nerve compression
- Digestion issues
- Difficulty breathing
When you learn about correct posture you will start doing exerssises to fix your posture problems and overall health problems.
Position #1: Standing
Shifting a bigger part of your weight to one of the legs or forward on your feet, slouching the upper back and positioning the head forward infront of the spine may be some of the reasons you feel pain when standing.
An ideal standing position should look like this:
- Point your feet straight ahead or slightly out
- Straight your spine and do not lean the body on either side
- Aligne the ankles, knees, hips, shoulders and ears
- Distribute the weight evenly across both legs and the entire soles of the feet
- Relax the shoulders
- The chest is perpendicular to the ground
Do 3 jumps to regain balance across the whole body when you feel like slouching.
Position #2: Sitting
The upper back is slouched, the head is positioned in front of the spine, the body weight is shifted to one side more than the other, your arms are not supported, one of your legs is crossed over the other may be the reasons you feel pain when sitting.
And the ideal sitting position should look like this:
- The feet are flat on the ground, pointing straight ahead or slightly out
- The hips are flexed 90 degrees
- The hips and shoulders and ears are aligned
- The body weight is evenly distributed on the glutes
- The head is kept straight and not tilted up or down
- The shoulders are back and relaxed
Position #3: Lying
If you’re lying on the side with the body curled up in a fetal position, lying on the side with an under-supported or over-supported neck, lying on the side with one shoulder and/or hip rotated towards the opposite side, lying on your stomach, which causes pressure on the cervical spine having a tall stack of pillows that causes unnatural bending of the neck may be the reasons you feel pain when lying.
The optimal sleeping position should look like this:
- Lying on the side with a slight bend in the knees and hips
- The shoulders, hips, knees and ankles are stacked directly above the opposite side
- The ankles, hips, shoulders and ears are aligned
- One pillow is placed under the head and one can be optionally placed between the arms and knees
- Sides are frequently alternated.
Try sleeping with a pillow between your legs to correct your position.
To improve your posture, enhance circulation and sharpen your cognition -move your body, stretch and take walks.