The most common today is the postural syndrome. which can be a factor in the production of pinched nerves, muscle spasms/cramps, as well as joint pain in the neck and lower back.
Hunching the shoulders, rounding the hips and lowering the head contribute to the worsening of our posture. that is why we advise you to evaluate your posture, with the following guide:
Stand with your back against the wall with your ankles touching the baseboard.
Are you able to tap your shoulder and head to the wall? If so: Excellent!
Now turn your hands over and make them touch the wall as well. do you feel any pain or discomfort?
Start raising your hands slowly as if you were lying in the snow making an angel. How far can you raise your hands without them coming off the wall?
If you cannot raise them above 90 degrees (above shoulder length), you need further evaluation by your chiropractor.
Here are some of them exercises that 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. Inhale slowly, begin to exhale and begin to contract your navel inward and upward 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 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 stretching:
Stand in front of a door and place your arms on both sides. Raise your arms to feel a stretch in the front of your chest. Hold 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 take care of your most precious treasure: Your Health.
*Chiropractors are doctors who have undergone intensive clinical and classroom studies to evaluate posture, gait and biomechanics. The care provided by doctors of chiropractic is crucial to improving proper joint mechanics and postural practices. Spinal adjustments help increase joint mobility, which helps both young and old improve their posture.
