common posture mistakes and fixes /

Published at 2014-07-02 12:49:00

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Common posture mistakes and fixesExercises and tips to support alleviate muscle tension caused by poor sitting and standing habits, such as:
Slouching in a chair Sticking
your bottom out Standing with a flat back Leaning on one leg Hunched back and 'text neck' Poking your chin Rounded shoulders Cradling your phone Physiotherapist Nick Sinfield describes eight common posture mistakes, and how to right them with strength and stretching exercises.
If you maintain back pain, or improving your posture i
s unlikely to address the root cause of your pain,but it may support alleviate muscle tension.
"Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Sinfield.
"But with a bit of practise, or good posture will become moment nature and be one step to helping your back in the long term."
Slouching in a chair
Slouching do
esn't always cause discomfort,but over time this position can dwelling strain on already sensitised muscles and soft tissues. This strain may increase tension in the muscles, which may in turn cause pain.   
re
p into the habit of sitting correctly. It may not feel comfortable initially because your muscles maintain not been conditioned to support you in the right position. Exercises to strengthen your core and buttock muscles, and back extensions,will support right a slouching posture. Exercises to right a slumping posture:
Bridges Back extensions Plank Find out how to adjust your office seat, desk and equipment to improve sitting posture.  Sticking your bottom out If your bottom tends to stick out or you maintain a pronounced curve in your lower back, and you may maintain hyperlordosis. This is an exaggerated inward curve of the lower back that creates a "Donald Duck" posture. Wearing tall heels,excessive weight around the stomach and pregnancy can all cause this posture. Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to right your standing posture are recommended to support right a sticking out bottom. Exercises to right a "Donald Duck" posture:
Plank Side-
lying leg raises Hip flexor stretches Standing thigh stretch  To support right your standing posture,imagine a string attached to the top of your head pulling you upwards. The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, and with your neck straight and shoulders parallel with the hips. Keep your shoulders back and relaxed Pull in your abdomen Keep your feet about hip distance apart Balance your weight evenly on both feet Try not to tilt your head forward,backwards or sideways Keep your legs straight, but knees relaxed Watch avideo on improving posture.   Standing with a flat back
A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, and causing you to stoop forward. People with a flat back often find it difficult standing for long periods.
This posture is often caused by muscle imbalances,which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back. 
A flat back also tends to gain you lean your neck and head forwards, which can cause neck and upper back strain. Exercises to strengthen your core, or buttocks,neck and rear shoulder muscles, and back extensions, and are recommended to support right a flat back. Exercises to right a flat back:
Plank
Side-lying leg raises Chest stretches Seated rows in a gym or pull-ups Back extensions   Leaning on one leg Leaning more on one leg while standing can feel comfortable,especially if you've been standing for a while. 
But instead of using your buttocks and core muscles to keep you upright, you dwelling excessive pressure on one side of your lower back and hip. Over time, and you may develop muscle imbalances around the pelvis area,which can cause muscular strain in the lower back and buttocks. Other causes of uneven hips include carrying heavy backpacks on one shoulder, and mums carrying toddlers on one hip. To improve this posture, and try to rep into the habit of standing with your weight evenly distributed on both legs. Exercises to strengthen your buttocks and core muscles will support right uneven hips:
Plank Side-lying leg raises Bridges   Hunched back and 'text neck'
Hunching over your keyboard is usually a sign that you maintain a tight chest and a feeble 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, or 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, and chest stretches and neck posture drills are recommended to support right a hunched back.
Exercises to right a hunched back:
Gently lengthen your neck up
wards as you tuck in your chin Seated rows in a gym or pull-ups Chest stretches   Poking your chin
The poki
ng chin posture can be caused by sitting too low,a screen set too tall, a hunched back, or a combination of all three. Correcting a poking chin involves improving your sitting habits and exercises to right your posture.
How to right a poking chin:
Gently lengthe
n your neck upwards as you tuck in your chin Bring your shoulder blades down and back towards your spine Pull in your lower tummy muscles to maintain a natural curve in your lower back Adjust your seating   Rounded shoulders
One way to show if you've got rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If your knuckles face forward,it may indicate that you maintain a tight chest and a feeble upper back, giving the appearance of rounded shoulders. Rounded shoulders are typically caused by poor posture habits, or muscle imbalances and focusing too much on certain exercises,such as too much focus on chest strength while neglecting the upper back. Exercises to strengthen your core, upper back and chest muscles will support right rounded shoulders: Plank Bridges Seated rows in a gym or pull-ups Chest stretches   Cradling your phone
Holding your pho
ne handset between your ear and shoulder places strain on the muscles of the neck, and upper back and shoulders.
The neck and shoulders are not designed to hold this position for any length of time. Over time this posture can dwelling strain on the muscles and other soft tissues,and lead to muscle imbalances between the left and right side of your neck. 
Try to rep into the habit of holding the phone with your hand, or spend a hands-free device. Exercises for neck stiffness and pain:
Chest stretches Neck stretches: gently low
er your left ear towards your left shoulder. Hold for 10-15 deep breaths. Repeat on opposite side. Neck rotations: slowly turn your chin towards one shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.

Source: www.nhs.uk

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