Common Posture Mistakes and Fixes Series-Part 1

Slouching in a Chair

Slouching not only damages your body but also your appearances.  Good posture makes you feel confident. A proper posture helps muscles to work more efficiently.

The head can be considered as a bowling ball on your neck. The weight of the gravity has to be countered by your back muscles and shoulders and this lead to constant pain and muscle fatigue.

If you are of short height with a slouching habit then improving your posture will help you to look taller.

Correcting your posture becomes a bit difficult at first because your body has become used to standing and sitting in a particular way.

But as your practise, good posture will become second nature to you and be one step to helping you look taller.

Slouching can cause strain on already sensitised muscles and soft tissues. This strain increases tension in muscle which causes pain.

Getting into the habit of sitting correctly may initially be uncomfortable as your muscles will not support you properly in your correct position.

Exercises which focus on your core and buttock muscles, and back extensions, will help you to correct your slouching posture.

Exercises to correct your Posture

Bridges

•    Lie on your back with your knees bent. Your heals should be closed to your bottom
•    Your feet should be flat on the floor and shoulder-width apart.
•    Raise your hips in order to create a straight line from your knees to your shoulders.
•    As you come up, tighten your buttocks and abdominal.
•    Lower yourself gently.
•    Repeat 8 to 10 times.

Tips:

• The knees should not point outwards
• The chin should be slightly tucked in
• As you rise, contract your buttocks, not your hamstrings.

Plank

• Lie on your front and support it with your toes and forearms
• Create a straight and rigid line from head to toe by keeping hips raised and legs straight.
• Your shoulders should be parallel to your elbows
• Keeps your abs contracted during the exercise.
• Hold this position for about 10 seconds.
• Repeat 8 to 10 times

Tips:

• Don’t sink your lower back during exercise.
• During initial days you can perform this exercise with your knees on the floor.

Back Extensions

    

• Lie on your back
• Place a book or small flat cushion under your head.
• Bend your knees and keep your hip-width apart and feet straight.
• Keep your upper body relaxed.
• Keep your chin gently tucked in.
• As you breathe out, draw up the muscles of your lower abdominal and pelvis.
• Breathe from your abdomen for about 5 to 10 breathe by holding this gentle contraction, and relax.
• Repeat 5 times.

  Tips:

• Don't tense up through the shoulders or legs, neck.