7 Ways To Correct Posture
Poor posture can contribute to all sorts of painful musculoskeletal conditions, from lower back pain to muscle imbalances. Most people think little about their posture, yet making a few adjustments can have a dramatic impact on your health and fitness. Here are a few simple ways to improve your posture.
Test Your Posture
Stand with your back against a wall. Make sure your buttocks and shoulders, as well as the back of your head, are resting against the wall. Tune in to your feet to ensure that your weight is distributed evenly. Next, relax your muscles, and notice any areas that begin to lean or slump. Those are the problem areas that you need to give some extra attention throughout the day.
Strengthen Your Core
Yoga is particularly helpful with posture, as it not only boosts core strength, but also improves balance, flexibility, and body awareness. Pilates and other core exercise programs can also be useful. The stronger your core, the more easily your body can support itself in a neutral, healthy posture.
Check Your Workstation
The position that puts the least strain on your spine is actually reclining at na 135-degree angle. It can be difficult to work in this position, though. Instead, make sure that you have good back support, your monitor is sitting at eye level, your arms are supported, and you don’t need to look down at documents or other necessities.
Pay Attention to All Situations
Your desk is likely where you spend the most time, so it is easy to justify the time and expense of properly setting it up. However, it is important to pay attention to your posture at all times. When sleeping, make sure your spine is aligned. When driving, adjust your seat and mirrors to prevent having to sit up too straight. When working in the kitchen, make sure not to hunch over the counter.
Breathe from Your Diaphragm
Deep, diaphragmatic breathing encourages your spine to lengthen and engages your lower core. Shallow breathing is common, especially in stressful situations, so take the time to check on your breathing now and then, and intentionally breathe deeper and more slowly.
Watch Out for Text Neck
When using your phone, hold it straight out in front of you rather than craning your neck. When reading on your tablet, prop it up on the table rather than curling up with it in your hands. If you are addicted to technology, as many people today are, these simple fixes can rapidly improve your posture and reduce pain.
Seek Physical Therapy
Most people associate physical therapy with recovering from an illness or injury. The reality, though, is that almost everyone could benefit. Your physical therapist will assess not only your posture but also your gait, flexibility, range of motion, and any symptoms you have such as pain. He or she will then create an individualized plan of action, using targeted exercises to help improve your posture and range of motion, and alleviate pain.
Founded by physical therapy innovator Dr. Joseph Simon, the Manhattan Physical Therapy and Pain Center is a leader in pain relief and injury recovery conveniently located in Midtown New York City. We offer several dedicated programs for different conditions, along with the latest innovations in physical therapy for all. If you are ready for the latest treatments for your pain or injury, we invite you to call us today at (212) 213-3480 to learn how we can help.