Are you tired and stressed out at work or at school? Do you tend to slouch over your computer or your mobile devices or every time you feel stressed and tired? Well, that is not really a good habit. Slouching can definitely result in a poor posture and can cause health problems including a headache and back pain and we want to prevent that from happening. It’s time to do a posture check! Let’s go ahead and check ways to avoid slouching and ways to correct your slouching posture.
Effects of Slouching on Your Body
Slouching seems like a relaxed pose but it actually causes stress to your muscles. “Headaches and tension in the shoulders and back are often created by chronic bad posture. If you’re slouching, you may also have gastrointestinal reflux or feel fatigued because you’re unable to breathe deeply,” according to Peggy W. Brill, New York City physical therapist and the American Physical Therapy Association (APTA) spokesperson. You’re also vulnerable to different kind of injuries because slouching weakens your muscles. If you don’t stretch and exercise regularly, it will also become difficult for you to get some sleep at night. Poor posture can also create abnormal spine alignment and the worst could last a lifetime. Establishing good habits is key to correcting your slouching posture, which can have plenty of benefits for your body. In fact, better posture can build daily confidence. There are the five kinds of spinal deformities (Scoliosis, Flat Back Syndrome, Kyphosis, and Spondylolisthesis) and performing ways to correct your slouching posture could help prevent you from developing a deformity or at least lessen its impact on your life.
Best Ways to Correct Your Slouching Posture
“Sitting slumped and poor posture habits cause back pain, leaving you feeling drained and uninspired,” says Dr. Steven Weiniger, internationally recognized posture expert. “The first step to improving posture is a posture analysis!” Start with an analysis, and then follow these five ways to help correct your slouching posture:
Always check yourself out in the mirror
- Look in the mirror, your palms should be facing your thigh and thumbs pointing ahead.
- Pull your head back and shoulders down and back.
- Stand with your back against a wall.
- Have the back of your head, shoulders, and butt touch the wall.
- The distance between your heels from the wall should be 2 to 4 inches.
- Hold this position as you move away from the wall and check your posture.
- Support your back to reduce your risk of back pain.
- Adjust your chair height. Your elbow should be by the side of your body so the armforms an L-shape at the elbow joint.
- Rest your feet on the floor and don’t do cross legs, as this may contribute to posture-related problems.
Do stretching exercises
- Seated Figure 4 Stretch
- Spinal Twist
- Neck Stretch
- Spinal Reach with Clasped Palms
- Chest Opener
- Hip Flexor Low Lunge
Balance your head while walking
- Imagine you are balancing a book on your head. This aids in keeping your head up and your back straight.
- Maintain this standing posture as you move.
- Keep your head up while looking straight ahead when you walk.
- Pinch your shoulder blades together and puff out your chest.
Learn more about our Better Posture Program, which can help you improve your posture anytime, from anywhere on your mobile, tablet or computer.