We can all be guilty of adopting poor posture, whether that’s sitting in your office chair, hunched over your laptop, or doing a million and one things whist cradling the phone between your neck and shoulder. Or how about the heavy bag you’re carrying around every day, with all of your “essentials” in there? Or even picking up your baby or young children?
How to Achieve a Good Posture.
Becoming aware of your posture is the first step to addressing it and resolving any posture related pain you may have. If you know your posture is a problem, have a workstation assessment to find out whether there are any amendments to be made. Whilst sitting at your desk, check you’re sitting correctly with good spinal alignment. Ensure that you’re not crossing your legs, leaning forward, tilting your head or sticking out your chin. Take regular breaks, move around and try not to sit at your computer for hours on end. Your feet should be on the floor and if they’re not, then you need a footrest. Eyes should be level with your screen and it’s a good idea to set reminders on your phone or computer to encourage you to sit correctly.
If your bags are causing problems, then change your bag to a back pack, or if you really can’t bear to use one, alternate the shoulder you use, buy a smaller bag and carry less. If carrying your baby is causing problems, try holding the baby closer to you, bend your knees when lifting and avoid twisting and straining.
The stronger and more flexible you are, the less likely you are to suffer with postural related pain. Strengthening the muscles in between the shoulder blades will really help to keep a good posture so try the following exercises:
- Try keeping the upper shoulders relaxed and squeezing the shoulder blades together, hold for 5s seconds and relax. Do this 10 times, twice a day.
- Wall push-ups: The further you are away from the wall, the harder they are to do. Remember you are working the muscles in between the shoulder blades. Do this 10 times, twice a day.
- Gentle stretches around the neck: Taking your ear to the same shoulder, hold for 30 seconds and repeat on the other side. Looking over one shoulder and then taking your chin down, feel a stretch in the upper shoulders. Hold for 30 seconds both sides. Do these 2-3 times, per day.
- Chin tucks: Sit up straight and tuck your chin, giving yourself a double chin. Do this 2-3 times, per day.
They are just a guideline so make sure you’re doing these properly by asking your physiotherapist to guide you, especially if you are experiencing any neck or shoulder pain. If you are in any pain or discomfort contact us today on 0207 884 0374 or email info@physiocomestoyou.com.
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