Posture Correction Guide
Thanks to gravity that let us position our body up against the floor while sitting, standing, and laying. Though our feet are well-grounded, some people still go through listening to unwanted compliments from parents, friends, family, and colleagues due to a bad posture. And they’re probably right too. Someone with bad posture is most likely to experience joint pains, weakness, and other physical fatigues at an early age. But we still curse everyone asking us to do something about our posture, right?
Well, now is the right time to say goodbye to those irritating complements because we’ve got just the right posture correction guide for you.
Before we get started with the ultimate guide to improve your posture, let’s get done with the basics. A good posture puts less strain on our supporting muscles and ligaments while we walk, lie, sit, and stand – let alone the fact that people with a good posture look great and energetic.
Every one of us is obsessed with a good posture and assuming that you’ll achieve it anytime soon probably makes us skip a heartbeat. But as simple as it seems, it is really difficult to achieve it if you have a poor posture. This is because you’re not only learning new movements and exercises but also turning back your life habits.
How Bad It Is to Have a Poor Posture?
Besides you looking not so sharp, what is so devastating about a poor posture? Why do people notice it so much? It is really that bad? Well, when you’re a slump, it directly impacts your spine which can further lead to bad circulation at an early age. Therefore, people with poor posture suffer from chronic fatigue, vertebrae, and other circulation issues.
Some other physical fatigues include neck pain, back pain, shoulder pain, and pain due to bad positioning of the spine. Do you know that more than 50% of people in the U.S. experience back pain – making it the second most common reason to visit a doctor. And half of these people have back pain due to a damaged disc due to poor posture.
We’re trying to scare you here but explaining the causes of a poor posture. And if you’ve been neglecting your poor posture for quite some time, note that your fitness is at stake.
Causes of Poor Posture
The advent of the latest technology has led many people to suffer from poor posture. As discussed earlier, a bad posture can further lead to severe health complications. “What are the causes of a poor posture?” is certainly a million-dollar question.
To help you better understand the complications of poor posture, the following are some common causes of poor posture:
Weight: Weight is one of the most common causes of poor posture. Whether you are overweight per your height and age or you do heavy lifting every now and then, it can make your spine out of alignment – putting more stress on the lower back. Similarly, women with larger breasts tend to lean forward that also causes a poor posture
Age: It is another factor of a bad posture as older people tend to lean forward as they age. It is because older bodies are less flexible and agile. Though one cannot do anything about aging, it is recommended to avoid lifting the weight and follow an adequate exercise plan for the better good.
High Heels: This one is for women. If you remember the first time you wore high heels, you probably had difficulty walking normally, right? Well, that’s because high heels shift our center of mass forward that moves the spine out of alignment. Long-term effects of wearing high heels every now and then also include a poor posture.
Sitting on The Wallet: Do you own a really thick wallet? If so, sitting on your wallet can also cause fatigue to the spine and hips. It can also twist your pelvis.
Pregnancy: Though it could have been included in the “weight” section, pregnancy is really a serious matter. With excessive weight attached to your belly, there is a massive shift in your center of mass. The effects remain even after delivery. The best resolution to avoid a poor posture even after the pregnancy is to follow an adequate workout plan.
These were just a few common causes of a poor posture. Some other causes include worn out shoes, poor nutrition, technology, bad sitting positions, desk jobs, unsupportive bra, unsupportive mattresses, and also low self-esteem in all these matters.
Now that you’re aware of the potential causes of a poor posture, let’s discuss some posture exercises what can you do about it.
The Importance of Good Posture
Every day, you have hundreds of opportunities to either moving towards wellness and balance or physical as well as mental fatigue.
Guess what? You wouldn’t notice someone who goes for a morning walk, gym, has a healthy diet, and adequate workout plans with a poor posture. People with poor postures are often those with a busy schedule. They spend most of their time using mobile phones, driving, sitting at a desk, and whatsoever.
In doing so, some of our joints and muscles stay in an unbalanced position for a long time until a point where our vital joints and the spinal disc is displaced a bit. Not much, just a bit. As a result, our circulation gets disturbed, nerves are choked, and our muscles tighten – resulting in a lot of pain. And by pain, we don’t mean the one you can get rid after taking a painkiller.
This posture correction guide is a reminder to keep your body in a comfortable yet balanced position twice as long as they’ve been imbalanced.
In an ideal sitting position, your vertebrae are arranged in such a way that your muscles don’t chock the nerves, there’s little to no stress on the spine, and your muscles aren’t turned unnecessarily. This aids in a more focused, alert, and energetic personality. In the same way, standing right can prevent neck pain and lower back pain because all your vital muscles are balanced.
Above anything else, sitting and standing properly also have a great impact on how you are judged by the people around you. With your shoulders leaned forward and head aiming downward, you show a sign of laziness. It also shows that you just don’t care how lazy, sloppy, or messy you are. Also, you’re basically horrible to look at also.
On the other hand, with your head held in the right direction, shoulders straightened up, and straight back, you show a sign of confidence – making you look attentive and sexy at its best.
Determine If You Have a Poor Posture
You can easily find if you have a poor posture by following a few steps. In doing so, find out the answers to the following questions:
Do you have a habit of sitting with your knees pointing outworlds?
Does your head lean in front of your body?
When you’re sitting, does your pelvis is titled to your face?
Does your back extend by bringing the shoulders back?
Does your posture, by any chance, resemble like that of an ape?
If you can relate yourself to any of the following questions, keep following and learn how to sit and stand properly.
The Right Sitting Position
Make sure to consider the following things to adapt an ideal sitting position:
Your feet should only be shoulder length apart with the heels even with the width of hips.
Your legs must be 90 degrees about the hips and knees. Thus, make sure not to cross your legs because crossing them will make a foul yet imbalanced pelvis. And with an imbalanced pelvis, your complete body will remain uncomfortable.
Keep your back straight and shoulders back – make sure your hips are touching the back of the chair.
Note that the ideal sitting position on a chair has all 4 back curves visible. To develop and long-lasting help, you can take help from a rolled towel to maintain your back curves for long.
Sit on both hips. Make sure your weight is balanced on both sides. Again, never sit on your wallet.
Keep your knees a bit higher than your hips for a perfect sitting posture and make sure your feet are flat on the floor.
It is recommended to not sit in the same position for more than 30-45 minutes. Devise different balanced sitting positions and repeat them again and again.
The Right Driving Position
If you’ve been a victim of poor posture while driving, it is recommended to use a lumbar or towel roll and place it at the curve of your back. Make sure your hips and knees are at the same level – knees can be a little higher too. Adjust the seat close to the steering such that your legs can easily reach the pedals.
The Right Lifting Position
Heavy-lifting is the major cause of poor posture for many – maybe you too. And if you can’t even avoid it being part of the work, don’t worry because you just have to do it the right way. Yes, lifting objects with the correct stance does not only avoid poor posture but can also aid in quick posture correction. Here is how you can improve your posture by following these simple posture exercises:
When lifting an object, bend from your hips versus knees and keep your back straight when leaning. People who sit all day long tend to injure their back when lifting a heavy object.
Lifting an object is more like the squat posture you lift at the gym. Lift the object by putting pressure on your legs and make sure to keep the back straight.
For better practice, you can also plan a workout session every week focusing on squats and other posture exercises focused on legs and back.
The Right Lying Down or Sleeping Position
Irrespective of your sleeping position, make sure your pillow always remains under your head and not shoulders. And it should be thick enough to keep your head in normal position – justified per the body structure.
It is recommended to adopt a sleeping position such that the curve in your back remains. Make sure not sleep side-wise with your knees attached to the chest. Note that sleeping on your stomach with a saggy mattress puts a lot of strain on the back – causing lower back pain.
And if you’re trying to get rid of a poor sleeping posture, try putting a lumbar roll as back support to maintain a comfortable sleeping position throughout the night.
Quick Posture Exercise
It is obvious that we can’t just keep roaming all day long and must do some work. To help you get past your posture correction goals, the following are some quick posture exercise aiming to maintain a proper posture.
Tabletop: Lay down on your back with hands towards the feet, against shoulders, and knees bent. Make sure there’s an arch in your lower back where your lower and middle back will remain on the floor.
Neck Stretch: It might seem unrelated but neck stretch promotes proper sitting posture with your abdominals contracted and buttocks arched a bit. You can also make a habit of using your mobile by keeping it exactly the same level of your eyes.
Piriformis Stretch: Resting one leg on top of the other is also an effective posture correction strategy. Sit straight and rest your one ankle on the knees of the other leg. Sounds good?
In a nutshell, the importance of good posture is thoroughly discussed in all parts of this detailed posture correction guide. All these posture suggestions are completely natural and don’t include any special instruments or gadgets. However, if you feel any kind of pain, stress, or pain spreading to your legs or back, discontinue the posture exercise and seek medical assistance as soon as possible.
In case of further questions, feel free to leave a reply and we’ll be more than happy to assist.
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