Common Posture Mistakes and Fixes Series-Part 2

Hunched back and 'text neck'

In my previous article on Common Posture Mistakes and Fixes Series-Part 1 I talked about how Slouching in a Chair can damage your appearance.Hunching back and text neck is also considered a major problem which can lead to wrong posture.Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. 

Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. 

Using a mobile can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

1. Gently lengthen your neck upwards as you tuck in your chin
2. Chest Stretches

        Exercise

       Strength and Flexibility Chest Stretch

• Stand  tall with your feet shoulder-width apart and shoulders back and down.
• Interlock your fingers behind your back,palms facing up.
• To start the move,draw your shoulders back and down,keeping your arms straight.
• Don't arch your back.
• You should feel a stretch across your chest and front of the shoulders 

  3.Seated rows in a gym or pull-ups

     Exercise
   Strength And Flexibility Pull-Up

• For these, you'll need some railings which you can hold   on to with your hands at about shoulder height.
• A horizontal bar or tree branch at a similar height will also do.
• To get into position, stand right up to the railings.
• Hold on to the railings with your hands at shoulder height and shoulder width apart.
• Your feet should be directly below your hands.
• Stand up straight.
• Now straighten your arms, feeling yourself lean back.
• To start the move, bend your arms and pull yourself towards the railings.
• Your bent elbows should be tucked in.
• Then straighten your arms to return to the starting position.
• For more of a challenge, step your feet further forwards underneath the railings, feeling yourself lean back even more.

5 Tips to reverse “text-neck”:

1. Limit your electronic usage– I know it sounds simple, and it actually is that simple. Take time away from your phone and give your neck a break! Trust me you will be okay without Facebook or Candy Crush for a few hours.

2. Take micro-breaks at work– Of course it is not possible for some of you to limit your electronic usage when your job requires it. One little tip that helps tremendously is a micro-break. For every hour you are at a desk/computer, take a 1-2 minute break. Try Bruegger’s exercise during each break.

a. Bruegger’s– Sit at the edge of your seat. Have your legs hip width apart with your feet turned out at a 45-degree angle. Hang your arms loosely at your side with your palms facing forward. Sit up straight in a neutral position. Be sure not to over-extend to avoid putting a large curve in your low back. Bring your head back so it is directly over your shoulders. Take 5-10 deep breaths in and out. Repeat as needed. (I recommend 1-2 minutes/ each hour at a desk)

3. Perform neck stretches– The cervical (neck) ranges of motion are a very easy and effective way to stretch your neck. Perform them in the shower with the hot water hitting on your neck and upper back (to help encourage relaxation) or while you are watching T.V.

a. Cervical Ranges of Motion– Go through the following 6 ranges, 2-3 times/day: tuck your chin to your chest (flexion), look up to the ceiling (extension), bend your ear to your shoulder, both sides (lateral flexion), turn your chin to your shoulder, both sides (rotation). The key is to go until you feel restriction, but not past it! Hold for 5-10 seconds. Do NOT force the motion.

4. Use a Cervical Roll– After a long day at work (or on your phone); your neck needs a break. The neck is supposed to have a natural C-shaped curve, but as I mentioned before, it can be flattened or even reversed. A simple way to help get the curve back is the use of a cervical roll.

a. Cervical roll– Take a small hand towel and roll it up length-wise. Once it is rolled you can put a rubber band or duct tape around it to keep it rolled tight. Now laying on your back on a flat surface, place the roll at the base of your neck so your neck naturally curves around it. Do not put it under your head. If your head is propped up you need to move the roll lower down your spine. Relax and rest on the cervical roll for 15-30 minutes/day.

5. Get Adjusted! – After low back pain, neck pain is the second most common reason people see a chiropractor. Chiropractic adjustments will help restore normal joint function and can reduce/eliminate muscular tension.

So get off your phone and begin trying these quick and easy tips! As with any life style change, this could take some time before you start noticing a difference. These tips are most effective when practised daily. Be patient and don’t give up!

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.