Understanding Posture
It’s clear that most people only notice their posture when they notice some discomfort. Sometimes we discover that the lower back hurts from work or the shoulders feel stiff and tired from being on our phones, due to bad posture. You’ll be glad to know that making your posture better starts today and it requires only 10 minutes a day.
Posture is More Important Than Many People Realize
Feeling strong and confident is one of the results of good posture, but its main purpose is different. Posture helps your muscles and ligaments, lessens pressure and also supports good breathing and digestion. In a study released in BioMed Research International, it was shown that bad posture can bring about musculoskeletal problems and chronic pain for about 65% of office workers around the world.
Harvard Medical School points out that one’s posture has the ability to affect mood and how much energy a person has. Sagging shoulders can make someone feel tired and low about themselves, unlike when they stand or sit up straight which boosts concentration and mood.
The current issue of poor posture
Because we sit in front of computers and look at smartphones all day, problems are arising with our posture. Based on a recent survey by the American Chiropractic Association, 80% of Americans experience back pain and this occurrence is usually linked to poor posture habits. There is even a name for this issue: “text neck” that happens because we keep our phones down in front of us.
If it feels like the above, don’t worry or feel embarrassed. There is no need to change everything in your routine to see changes. Spending 10 minutes every day can really benefit your heath.
A short daily routine that can improve your posture
This simple routine which only takes 10 minutes, will assist you in improving your posture. You can work out at home using only your body and some regular effort.
The beginning 2 minutes of the song: Wall Angels
- Face the wall with your back on it. Sit with feet just under half a meter from the wall and sit up a bit with your lower back slightly off the wall.
- Take your arms up to shoulder height so the elbows curve outward at a 90-degree angle (just like a goal post).
- Lift your arms slowly, touch the wall and then lower them.
- Keep repeating the movement anywhere from 1 to 2 minutes.
You will get better chest breathing, stronger shoulders and back muscles and proper spine alignment.
At this time, practice the Cat-Cow stretch.
- Place your hands underneath your shoulders and put your knees so that they are directly below your hips.
- Take a breath in, bend backward and raise your eyes (do a cow pose).
- At this point, slowly inhale, lift your chest and move your chin towards your chest (cat pose).
- Try to repeat the sentence slowly for at least 1 minute or 2.
Stretching the spine can help it become more flexible and it also relaxes the muscles and reduces stress.
- For the fifth and sixth minutes, you should work on chin tucks.
- Try to maintain good posture while you are sitting down or standing up.
- Try to remove the slouching from the lower part of your chin line.
Breathe in, hold your breath for 5 seconds and then release it. Do the exercise for one to two minutes at a time. Using a chin-up bar is helpful as it strengthens the neck and prevents having your head buried forward.
The exercise continues with shoulder blade squeezing between 7 and 8 minutes. Place your arms along your body as you remain either sitting or standing.
Try to roll your shoulders as if you are trying to pinch a pencil with them. Breathe in through your nose, hold for 5 seconds and then release. Do this running exercise for one or two minutes before you pause.
Advantages: Ensures the upper back muscles get exercised and helps people fix slumped shoulders.
In these minutes, work on Standing Forward Fold while stretching your shoulders.
- Having your feet at hip width, stand straight up tall.
- Place your hands behind your back by doing a praying pose.
- Pull your arms up and bend forward with the upper body.
- Hold the pose for 30 seconds, take a rest and go back to it again.
Advantages: It stretches the spine, hamstrings and shoulders; it reduces tension in the upper body. Further Steps for Better and Regular Posture
1. Making your desk ergonomic should be your first step.
If your job includes working at a desk, place the screen so that your eyes can meet it easily, your feet should stay flat on the floor and elbows at an angle of 90°. Choose a standing desk or an ergonomic chair to help your back keep a proper shape.
2. Taking frequent breaks helps a lot.
People are not made to sit for long periods. Remember to pause every 30 minutes and do a short break by standing, stretching or strolling for one or two minutes.
3. Do exercises that boost your core muscles.
Your spine is well supported by having a strong core. Be sure to add planks, bridges and bird-dogs to your normal workout session.
4. Ensure you get enough support when you sleep.
How you lie down affects your back as well. Let the mattress maintain your spine straight while you sleep and choose a pillow that matches the S-curve of your neck.
5. Remember to be aware of your body and thoughts all through the day.
Having good posture knowledge is a key part of standing straight. Each time you realize you are slouching, stand up straight. With time, your body will be used to having good posture.
The data proves what real results we are seeing. One may wonder if 10 minutes daily is enough to mean something. It does have that effect, but the effect is not always uniform.
In a 2021 research published in The Journal of Physical Therapy Science, people who did posture-focused exercises for 10 minutes per day for 6 weeks greatly reduced their back and neck pain.
The results from another study featured in Clinical Interventions in Ageing revealed that daily practise of posture exercises helped elderly participants improve their balance and speed when walking which are early measures of health.
These investigations reveal that being consistent is more important than doing things with high intensity. A short 10-minute exercise each day will help you.
How the brain and the body connect with each other
Few people realize that strong posture is related to improvements in mental health. Feeling strong is not only visible, but also very enjoyable. It has been found through studies that standing normally can relieve symptoms of depression and exhaustion and it will assist in stress control. Doing some posture work for only 10 minutes a day can boost your health as well as your emotional well-being. All in all, Good Posture is Important
Having good posture is simple and you do not have to put in too much effort. You can start to improve your habits after only 10 minutes of practise every day. The main thing you need is consistency and not perfection. There are many benefits such as less pain and better ability to move and they also make a person more confident and full of energy.
So whenever you notice you’re slouching, keep in mind that you are able to fix it. You only need to exercise for just 10 minutes each day. Begin right away and the future you will appreciate it.
0 Comments