Bad posture can often go unnoticed until it starts having an impact on your quality of life. The revealing panels include shoulders constantly tight or always the need to break your neck.
Most people are now aware that sitting for long periods can affect the posture, but some surprising daily factors can also wreak havoc.
Mallory Behenna, physiotherapist at Brooks Rehabilitationnoticed four common lifestyle factors among its patients who lead to poor posture. She shares everything with Fit & Well.
1. scrolling
Doom’s scrolling is not only Bad for your mental healthBut your physical health too. “The rounded shoulders can cause and increase neck pain because the muscles that control the shoulder blades are unable to activate in this position,” explains Behenna.
“This means that the muscles on the top of the shoulder blades that enter the neck must work harder to keep the arms in place, leading to a seal, a limited amplitude of motion, neck pain and headache.”
2. Wear a heavy bag
Rather than going to the gymnasium, some of us see the rigors of life – such as wearing a heavy bag – because an opportunity to strengthen strength, and Behenna agrees that holding a “very heavy weight on one side can be beneficial” when it is done correctly.
“However, this can also be prejudicial if you cannot maintain a neutral position against weight,” she warns. This means that if you are removed by what you wear for long periods, you may have a negative impact on your posture.
“It puts more stress on the neck, shoulders, thoracolombary spine and trunk muscles, which can cause or exacerbate the pain,” explains Behenna.
3. Sleep on your belly
You cannot help yourself how you prefer to sleep, but some positions are better for you than others.
“Sleeping on the stomach puts the neck at the end range of the rotation and holds it there for hours, causing more tension on the muscles, joints and discs in the neck,” explains Behenna.
It is much safer to sleep on the side or back with pillows supporting the neck in a neutral position.
4. Using the bad -sized keyboard
For those of us who work at an office, adjust the configuration of your office according to your body is crucial.
According to Behenna, the use of the bad -sized keyboard can lead to long -term health problems, such as the carpal tunnel, repetitive strain lesions and even vertebral dysfunction.
“If it is too wide, it can make your posture outside the center and cause tension, which is commonly seen in people using large game keyboards,” explains Behenna. “On the other hand, if it is too small, it can cause tension in the shoulder and chest. To avoid this, adopt an ergonomic desktop configuration that supports your frame and size.”
Three exercises for a better posture
In addition to making lifestyle changes, it is essential to do exercises that can improve your posture – this will strengthen your muscles and joints so that they can support you correctly.
These are the three exercises that Behenna says you should do every day.
1. High board
“The boards work your basic stability and endurance, which helps in overall balance and stability as well as to protect your spine,” explains Behenna.
How to do it:
Sets: 1 Time: 60 seconds
- Start on your hands and toes with your extended arms and the wrists under the shoulders, your feet at the width of the shoulders and your body in a straight line from the head to the heels.
- Take your nucleus And don’t let the hips get up or sag.
- Hold this position for 60 seconds.
- Aim for increasing the duration for which you hold a board as you become stronger.
2. Step-up
“People tend to use one more leg than the other when they perform daily activities, such as mounting a staircase, which leads to unbalanced leg force,” explains Behanna.
Working the legs individually every day will help you avoid mobility problems later.
How to do it:
Sets: 3 Representatives: 10-15 on each side
- Stay in front of the bottom of a sturdy staircase or stool (4-8 inches high).
- Lift your right foot and place it on the step.
- Extend your right leg to bring your left foot to the step.
- Slowly place your right foot on the floor behind you, folding your left knee and controlling your descent.
- Put your left foot to the ground.
- Continue, leading with the same foot each time.
- When you have finished all the representatives, repeat, leading with the left foot.
3. Abduction of the side hip
“When you take a step, your hip kidnappers keep you stable,” says Behanna. “These muscles contract to stabilize your femur and prevent your hip from lowering when you put your weight on the position leg.”
This decision will help you strengthen your hip kidnappers.
How to do it:
Sets: 3 Representatives: 10-15
- Lie on your right side with your folded right knee.
- Lift your left leg, keeping your heel slightly behind your hip.
- Lower slowly.
- Repeat 10 to 15 times,
- When you have finished all the representatives, repeat on the other side.