There are many health conditions that can occur when a person has poor posture. The most common today is termed postural syndrome. This health condition can produce pinched nerves, muscle spasms/cramps as well as joint pain in the neck and lower back.
Hunching the shoulders forward, rounding the hips and lowering the head all contribute to the worsening of our posture. This is exactly why we advise you to evaluate your posture using the following guide:
Stand with your back against the wall with your ankles touching the baseboard.
Are you able to touch your shoulder and head to the wall? If so: Great!
Now turn your hands over and have them also touch the wall. Do you feel any pain or discomfort?
Begin to slowly raise your hands as if you are lying in the snow making an angel. How far can you raise your hands without coming off the wall?
If you can’t raise them above 90 degrees (above shoulder length), you need further evaluation by your chiropractor.
Here are some exercises you can practice to improve your posture:
- Abdominal exercises:
Sit in a chair with your feet flat on the floor and your hands resting on your thighs.
Breathe in slowly, begin to exhale and begin to draw your belly button in and up as if your stomach is touching your spine. Repeat 7 to 10 times.
- Chin reduction:
Sit in a comfortable position with your legs at 90 degrees and your feet flat on the floor. Gently move your chin back toward your neck.
Hold it for 5 seconds. Repeat 10 times.
- Shoulder retraction:
Sit or stand comfortably with your hands at your sides. Slowly move your shoulder blades toward your spine and hold for 5 seconds.
Relax your arms and repeat 10 times.
- Pectoral stretch:
Stand in front of a doorway and place your arms on either side. Raise your arms to feel a stretch in the front of your chest.
Hold it for 20 to 30 seconds. Relax 1 minute and repeat 3 times.
By strengthening your back/core muscles and stretching your chest muscles, you will begin to see improvements in your posture.
Remember that being aware of your posture and your body will help you lead a healthier lifestyle and thus take care of your most precious treasure: Your Health.
*Chiropractors are physicians who have undergone extensive clinical and classroom studies to assess posture, gait, and biomechanics. The care provided by doctors of chiropractic is crucial in improving proper joint mechanics and posture practices. Spinal adjustments help increase joint mobility, helping the young and old alike to improve their posture.