Good posture is something that everyone always asks about. What can be done to correct posture? What type of posture exercises can be done? What is good posture?
The next time you’re watching TV, doing house chores, cleaning, or vacuuming Keep in mind, body aches, neck pain, shoulder pain, back pain or any other areas of pain or discomfort. These types of chores involve repetitive movements and stress field and be potential sources of discomfort and chronic pain. Bending, twisting, rotating or her head and neck bent forward.
The next time you are doing household chores or yard work that may be able to improve posture and strengthen your neck and back muscles and reduce the areas of chronic pain. If you’re vacuuming or raking, you are slouched forward, head bent and arms, stretch out and away from your body. Your neck and shoulders can get uncomfortable. Forward Head Posture is a common condition that we see in our office, and I will discuss in another article.
A lot of the activities we do during our day head and neck bent forward, increasing our neck and upper back to curve forward angle. For every inch the head in front of the bodies of the lateral center line measurement, weight bearing on the neck and back muscles load is higher. When it builds up over time, it can be a constant source of discomfort, pain, headache, back pain and many other chronic problems.
So, when you carry out activities which simulate the stress in these areas of neck pain, back pain and shoulder pain may get worse. If you were to tuck your chin inward, and tilt your head back a little, it would immediately reduce the stress and more regular postural neck. Standing and holding the rake or vacuum, bring your hands back and squeeze the shoulder blades towards each other. These movements put those areas of your spine back to better align and help improve posture. Avoid holding rake or vacuum too far away from your body, try to stay upright as possible, rather than bent forward and looking down to the floor or ground.
Standing upright can contract your abdominal muscles intermittently to increase their muscle tone. Do it a few times while performing these chores also helps to reduce your lower back muscle stress and strengthen the abdominal and improve your center of gravity. Try to keep your feet shoulder distance apart and facing forward, rather than turn to the outside or the inside. Keep your knees slightly bent. This reduces the stress that can occur in your lower back.
Again, good posture exercises to break up the work of housekeeping or yard is to stand straight, arms extended in front of you, and squat down on the road, aligning your buttocks toward the ground. Make sure you keep your heels planted on the ground, rather than roll the balls of your feet forward. From eight to ten reps are great and you really feel that this is your quadriceps muscles and glutes. When you’re done you really stand straighter!
So there are three simple and powerful exercises to improve your posture, and the house cleaning or yard work duties! Chin tuck and a little head extension and neutral position, slowly glide the chin forward and back, in order to improve your neck posture. Standing upright, squeeze the shoulder blades together, elbows at your sides. Knees slightly bent, squat down towards the ground and keep feet flat on the floor and keep a straight back posture. It is a common and basic simple but very effective exercises for posture review. As with any chronic pain or medical conditions, be sure to consult with a medical professional to be sure that it is appropriate for your specific postural needs.