Bad Posture Habits to be Aware Of
Poor posture is most easily recognizable by back slouching. However, some habits of bad posture often go unnoticed including pigeon toes, anterior pelvic tilt, and forward head.
Top 3 Exercises for Fixing Your Posture
As many know, poor posture can affect your health, mood, and overall comfort. Therefore many know they need to improve their posture as a way to realign their back, but don’t know where to start. While there is no direct way to instantly improve your posture, there are certain changes in your lifestyle that can aid the change over time. In practicing these exercises and constantly thinking about keeping proper posture, the results will come soon enough.
Downward Facing Dog
Many yoga poses, such as the Downward Facing Dog, help to correct spinal alignment. This allows for your shoulders to open up and your spine to stretch out. Oftentimes when working your spine is hunched over which applies to poor posture. In order to achieve Downward Dog you want to stand with your legs shoulder width apart while tucking your toes inward. From there you want to keep your legs and back straight as you bend down placing your hands on the ground in front of you. Keeping your hips pointed toward the ceiling and your neck inline with your back, stretch your arms forward with your fingers spread apart, holding the position for one minute.
Cobra Pose
Another helpful yoga position is the Cobra Pose as it stretches out your spine, opens up your chest, and reverses the hunched back. For this pose you are going to lie on your stomach and work your back muscles in order to lift your head and chest off the ground. Keep your elbows in line with your shoulders and open up your chest by pushing your shoulders away from your ears. Keep your head looking straight ahead, not upward, and try to hold the position for one minute.
Wall Angels
For this yoga pose stand with your back up against the wall while trying to maintain good posture. Raise your arms up while keeping your core tight and continue touching the wall while your spine stays still. This exercise will help stabilize your spine by causing your middle back and abs to contract.
Farmer’s Carry
When lifting something heavy many people will try to overcompensate their spine, especially with bad posture, which will cause the carrying to be uncomfortable fast. In this exercise you focus on carrying the heavy weight with your shoulders and upper back rather than using your spine. While performing this you will be able to feel how tall you are which in turn will allow you to understand how you should look and feel while walking around.
After becoming comfortable with these exercises, the next step will be strengthening your core muscles. However it is important to remember that there are many factors that can contribute to poor posture and back pain. If the pain prevents you from being able to do these exercises your pain might be caused by something other than your posture. Contact us here at the Pain Specialty Group in New Hampshire to find the best treatment for your condition.
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