If you are like a large part of the population, you probably suffer from symptoms that correlate with poor posture. Looking at myself in the mirror, I can easily see that I have a posture with the neck in front. This is usually caused by weakness of the neck muscles, seated workstations, incorrect sleep positions, and prolonged use of the computer or television, or may reflect unexpressed emotions. But aside from the unsightly appearance of bad posture, there is not really much to worry about, right? Wrong answer!
Over time, poor posture takes a heavy toll on your spine, shoulders, hips and knees. In fact, it can cause a cascade of structural defects that lead to joint pain, backache, reduced flexibility, and weakened muscles, and all of this hinders your ability to burn fat or build strength.
What is worse is that poor posture can cause nerve constriction. As the spine changes shape, the resulting movements, or subluxations, may impose pressure on the surrounding spinal nerves. Because the nerves that are connected to the spine come from the entire body, these pinched nerves can cause pain not only in the neck and back, but also to other areas of the body not directly related to the body. this posture.
The following article explores 6 common bad spots and offers solutions to help fix them
The problem: The sternoclavicular joints are unstable, and the body uses the minor pectoral muscles to stabilize the joint. This brings the shoulder forward. The top of the trapeze then rotates to help the shoulder support the neck. There is also a link with the thoracic spine and the sternum. The described exercise involves all of the global muscles to act on the maintaining muscles. What happens is that for a short time, maintaining this posture with these muscles is effective, then the muscles experience fatigue and the person falls back into his previous posture.
The solution: lie on your stomach on the floor, with your arms at a 90 ° angle in the middle position. Without changing the angle of your elbows, raise both arms by pulling your shoulders back and squeezing your shoulder blades. Hold for 5 seconds. It’s a repetition; do 2 or 3 sets of 12 repetitions a day. The posture should change by working on the postural muscles that are related to the deep muscles.
Neck or head forward
The problem : stiff muscles at the back of the neck.
The solution: Just move your head, lower your chin down and to the sternum by stretching your neck. Hold the position 5 seconds; do it 10 times a day. Be careful not to push too hard or you could move your vertebrae, which will lead to constant headaches.
Anterior pelvic tilt
The problem: There is a lack of support for the transverse abdominals and usually the 2 lower lumbar vertebrae are unstable; this is why the body contracts the iliac psoas muscles. Hip joints are often unstable also because of the stretched joint capsules.
The solution: Put the left knee on the ground, with your right foot on the ground in front of you, knee bent. Press the front until you feel the stretch in your left hip. Contract your gluteal muscles on the left side until you feel the front of the hip stretch comfortably. Raise your left arm and stretch it to the right. Hold the position for 30 seconds; do it 3 times on each side.
One shoulder higher than the other
The problem: The muscle under the chest (from your ribs to your shoulder blades) is weak. This is often due to spasm of the levator muscle of the scapula, supported by a tense upper trapezius.
The solution: Sit on a chair, arms outstretched along the body, palms down on the chair. Without moving your arms, push on the chair to lift the hips, the right torso. Hold the position 5 seconds. It’s a repetition; do two or three sets of 12 repetitions a day.
The problem: This problem is too complex to summarize in one sentence, but some contributing factors may come from low gluteal support, bone deformity, arthritis, and other causes.
The solution: Lie on one side, knees bent at right angles and stubs together. Without moving your hips, raise your knee from the top, keeping your feet together. Stay like this for 5 seconds, then lower your knee to the starting position. It’s a repetition. Do two or three sets of 12 repetitions a day.
Feet in duck
The problem: Again, this problem can be caused by many factors. This may be due to weakness of the oblique and flexor muscles of the hip.
The solution: Put yourself in the position of pumps with your feet resting on a stability ball. Without curving or rounding the lower back, bend your knees under your chest, using your feet to roll the ball towards the body, then return to the starting position. It’s a repetition. Do two or three sets of 12 repetitions a day.
Evaluate your posture now!
Wear a fitted outfit and take two pictures of the entire body, one in front, one in profile. Relax your muscles, and keep yourself as tall as possible, feet to the width of the hips. Then, refer to the guidelines below to correct your posture problem.
1 / Look at your ear. If it is in front of the middle of the shoulder, you have your head too far forward.
2 / Can you see your shoulder blade? This means that you have the back too rounded.
3 / If your hips tilt forward as well as the belly (even if you do not have a gram of fat) and the bottom of the spine is significantly curved, it means you have a pelvic tilt earlier.
4 / Look at your shoulders. They must be horizontal.
5 / Check your kneecaps. Do they point inwards, so that your knees tend to touch each other when your legs are straight?
6 / Look at your feet. You have duck feet if your toes are pointing out more than 10 degrees.
Regarding the bad postures that may have been noted, it is best to correct them as soon as possible to prevent complications later.
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