Before delving into how to fix your posture you need to identify what bad posture you have adopted over the course of the years. This helps you target and train specific muscles that will help in the realigning of your body.
Most common bad postures
The hunchback rounded shoulders posture is probably the most common of bad postures. It occurs due to long hours spent sitting at a desk, driving with your back curled or sitting in front of the TV (when you’re playing video games).
The curling of your back leads to weakness in your shoulders and back muscles. The joints in your collar bone become unstable causing your head to shift forwards. To stabilize the joints, the body brings in the upper chest muscles, pushing the rest of the chest inwards.
It’s important to fix hunched shoulders because it can lead to headaches, pain in joints and in some severe cases, nerve damage. To fix this problem, lie faced down on a mat on the floor. Raise both your arms at a 90 degree angle and clap your hands together. Use the strength of your shoulder blades to hold your arms up and your hands together for 5 seconds.
Anterior Pelvic Tilt
This is when your back curves inwards and your buttocks stick out. In this posture, your transverse abs are too weak to carry your weight and rely on your lower back for support.
To fix the tilt you have to focus on getting your ribs down. Get on one knee, with your other leg stretched behind you, hold the stretch for 30-60 seconds per leg, and repeat several times.
Elevated shoulder or Sway Back
The elevated shoulder posture is when your spine slants inwards. In this posture the muscles that run from your ribs to your shoulder blades are weak.
The best way to straighten your back in this case is to lie on your back over a soft exercise ball and stretch your back outwards.
Realigning your body
Each bad posture leaves specific muscles in your body weak. To realign your spine, you are going to have to train and strengthen these muscles so they are able to hold you upright. Using a corset will give you the necessary support to pull off some of these exercises while pushing your spine to the center of your body.
Use a corset
Corsets can help you better your posture by providing your lower back with support. For people whose spines bend inwards or outwards, corsets can help restructure them. People who have the rounded shoulders posture can benefit from a corset that goes higher up their back. It will act as a brace and help to sit and stand upright. To get the most out of corsets, use it when you are more likely to be sitting or standing with bad posture. For example, if you tend to hunch your back when you sit on your desk at work, then wear a corset to help you keep your back straight.
Exercise to strength your muscles
Most bad postures can be fixed by training your core and helping your body relearn your original posture.
Do the following exercises daily to strengthen your core, shoulders and back.
Lie on your back, lift up your legs using your abs and move your legs around like you would when riding a bicycle. To increase the pressure on your core, place your hands under your head and lift it up. Try and cycle in the air for 2 minutes.
Once again you are going to have to lie on your back and bend your legs in front of you. Then use your gluteus muscles to pick your back off the ground. Do this 10 times, holding the pose in the air for 30 seconds each time.
Find yourself a towel, a smooth yoga mat or even a hardback book; anything that will easily slide against the floor. Get in the plank position, place your feet on the towel and use your arms to move you around (like you would if were crawling). Walk 10 yards and then walk back to your original position. Repeat this 10 times.
Side planks are more effective than regular planks because you are balancing your entire body on two points of contact. To do a side plank, lie on your side, lift yourself up, balancing yourself on elbow and the side of your feet.
There are many negative side-effects of having bad posture. Bad posture does affect your overall appearance but it can affect your health too. By correcting your posture, you are reducing your chances of developing osteoporosis, arthritis and other conditions in the future.
Ronald Mccarthy is a lifestyle and fitness enthusiast. He uses his interests to share valuable insights through passionate writing in the domain. His aim is to spread knowledge about his interests to a larger audience and share interesting topics for the interest of the valued and general reader. For more update Follow him on Facebook and Twitter.
*Disclaimer: The ideas and opinions expressed in this article are the author’s own and do not reflect the view of Zensorium.
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