5 Common Posture Mistakes And How To Fix Them
We are living in a sedentary society. It’s difficult to find time to get up and move but you are putting more strain on your muscles by sitting for hours. We’re realistic – we know that it doesn’t matter how many times we say, “Get up out of your computer chair and have a little stretch” because sometimes you really, really need to get that report finished by 5pm today! So let’s look at combating any postural issues that can cause major issues in the long run.
1 – Slouching in your chair
To slouch: to stand, move, or sit in a lazy, drooping way.
That’s exactly what your muscles are doing when you are sitting slumped in your chair; it feels more comfortable because it requires less effort from them. Over time this position can place strain on the already sensitized muscles, increasing tension and leading to pain.
Getting used to a correct seating position can take a while; it’s all about reconditioning your muscles. This can be done through some strengthening exercises but adjusting your seating will help in the short term.
Exercises to look at include – bridges, planks, back extension exercises and core strength building.
2 – Leaning on one leg
You’ve decided that you’ve had enough of sitting still; you need to get up and go get a coffee and you end up chatting to Adam in accounting for 20 minutes. After 5 minutes you’re feeling a bit uncomfortable and end up leaning on one leg. Now instead of supporting your body weight using your buttocks and core muscles you’re holding yourself upright by placing excessive pressure on one side of your lower back and hip.
Over time this will cause a muscle imbalance around the pelvis area leading to muscular strain and pain in the lower back and buttocks. You may also find this if you are carrying a heavy rucksack or a balancing a toddler on your hip.
Exercises to look at include – side-lying leg raises, bridges and planks.
3 – Text neck!
The neck aches that the teenagers of today seem immune to.
If you’re working at a computer all day you may find yourself hunched over the keyboard. This position can lead to a tight chest and weak upper back and can contribute to developing a rounded upper back. The muscle strain caused by hunching over can cause shoulder and upper back stiffness and pain.
Exercises to look at – Strengthening exercises for the shoulders, neck and upper back are hugely important, you can also take a look at seated rows and chest stretches.
4 – Poking chin
Caused by screens set too high, sitting too low or hunching your back. An unsupported lower back or a hunched upper back both encourage the neck to lean and tip the head downward. To compensate for this downward pressure we lift the chin to look forward without straightening the back.
The best way to combat this is to take a look at your sitting situation, do you need to be seated higher, should your screen come down.
5 – Rounded shoulders
Rounded shoulders are typically the result of poor posture habits, muscle imbalances and an uneven exercise regime such as too much focus on chest strength and neglecting the upper back. The best way to combat this is to be aware of when your body is slumping forward and bring your shoulders back. As your Grandmother may say, “Stand up straight.”
Exercises to look at include – Core strength exercises, strengthening the upper back and chest, planks, bridges, seated rows and chest stretches.
It’s not easy to break those bad posture habits but we can offer you a postural assessment session, where we can take a look at those little niggles and get everything straightened out for you whilst providing quality advice and treatment.
For An Appointment Call: 01603 664459