We all know that poor posture can have a major impact to our health, how we live and how we feel every day. If you’re guilty of any of these posture mistakes, dig in and you’ll learn how to correct them and relieve the pain, caused by the muscle tension due to bad posture, in the process.
1. Sitting And Working At A Computer
The Fix: This chains you to the chair for long periods of time which isn’t good because our body is designed for movement. To lessen the bad effects of this in your health, getting an ergonomic office chair helps. But it would be better to get a standing desk to promote more movement.
2. Talking On The Phone Or Texting
The Fix: Any activity that makes your head tilt in an unnatural angle or position is causing the muscles at the back of your neck to tighten and hurt. To counteract that, you can do stretches and movements that open and lengthen the muscles in the front of your body. Try reaching for the sky while lunging.
3. Slouching In A Chair
The Fix: It may not be painful when you sit this way, but it strains the already sensitized muscles and soft tissues in the long run. Start getting into the habit of sitting correctly. You can also do exercises like planking or back extensions to help correct a slumping posture.
4. Wearing Too Heavy Backpack Or Purse
The Fix: It may not seem like it at first but if your carry heavy bags on the same shoulder all time it will lead to posture problems in the future. If you really need to use a backpack, use one that evenly distributes the weight but if you’re a purse carrier you should switch shoulders from time to time.
5. Leaning On One Leg
The Fix: This helps when you’ve been standing for hours but it can also lead to posture problems if you’re doing it wrong. To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs. You can also try doing plank, side-lying leg raises, and bridges to strengthen your buttocks and core muscles will help correct uneven hips.
6. Bending Forward From Your Back
The Fix: This always happens when you brush your teeth or when trying to lift things from the floor. Fix this by learning how to lift things properly and paying attention to how you stand all the time.
7. Poking Your Chin
The Fix: This can happen when you have a hunched back, or you’re sitting too low with a screen set too high. Correct this by always adjusting your seat before you proceed to work. Also, gently lengthen your neck upwards as you tuck in your chin, and then bring your shoulder blades down and back towards your spine.
8. Rounded Shoulders
The Fix: You know you have this when you see your knuckles are facing forward whenever you stand in front of a mirror with your arms hanging naturally by your side. You can correct this by strengthening your core, upper back and chest muscles with the help of exercises like plank, bridges, seated rows in a gym or pull-ups, and chest stretches.
9. Standing With A Flat Back
The Fix: This means your pelvis is tucked in and your lower back is straight instead of naturally curved, which is why you tend to stoop forward. Prolonged sitting is also one of the culprit of having a flat back. So, you should sit less and move more often. Do more things standing up than sitting down.
10. Sticking Your Bottom Out
The Fix: This is an exaggerated inward curve of the lower back that creates a “Donald Duck” posture. You can fix this by not wearing high heels too often and losing excessive weight around the stomach since these two are usually the cause of this posture.