Six Posture that effect on your health
We all frequently rest in postures that we temporarily feel comfortable in but are causing a lot of problems to health. The way you make yourself seated at work, the way you sleep and the way you move around daily is basically what decides your postures. Any bad postures can affect your neck, shoulders, knees and spine which can leave you with structural deformities and other ailments.
How to find out which wrong postures you might be using?
Check your posture by wearing tight fitted clothes and taking full body pictures. Make sure that you are standing as tall as possible with hip width between your feet.
- 1. If you can notice your shoulder blades in the picture then you have rounded back.
- 2. The midpoint of your shoulder should be in the same line as your ear. If it isn’t so, you have a neck that is bent forward.
- 3. If you have hips bent forward and an obvious curved spine then you have a backward pelvic posture
- 4. If one shoulder is higher than the other shoulder than you are have shoulders that are on a irregular plane.
- 5. Check your kneecaps. Are they pointing inward, causing your knees to touch when your legs are straightened.
- 6. If your toes point outwards more than a normal 5-10 degrees then you have feet split.
Here are the most common wrong postures and how to correct them:
1. Rounded shoulders
This is caused due to the joints being weak and unstable. Since the sternoclavicular joints are not able to support the shoulders, the pectoris muscles try to manage these shoulders making them drop. You can use the following exercise to work up those muscles and make them strong enough to support your shoulders in place. It is due to pressure on these muscles and fatigue which cause the rounding.
Exercise to be fix the issue: Lie down on the floor with your face facing the floor. Now, put each arm at a 90 degree angle. Don’t change the position of the elbow and raise your arm in a way that your shoulders are pulled back and the shoulder blades are being pushed together. Holding this position for about ten counts and doing 2-3 sets of 10 reps each will be very helpful since the postural muscles will be worked upon.
2. Neck Bent Forward
Exercise to fix this problem: Drop your chin down pointing to your chest, stretch the back of your neck and move only your head. Stay in this position for five counts and repeat this around 10 times.
3. Backward Pelvic Posture
The backward pelvic postures has a lot of evident changes in your body posture. This is caused specifically when our pelvic and lumbar vertebrae remain unstable and thus you lack support. Hips and joints around the hips get stiff and thus keep you in the forward hips position.
Exercise to fix this issue: With your right foot on the floor in front of you, kneel on your left knee. Just like a lunge, push forward until you can feel the stretch reach your muscles in the left hip. Make sure to tighten your rear muscles on the left side till you are able to stretch the front side of your hip comfortably. Then, use your left arm to reach upward and stretch to the right side. Stay in this position for 30 seconds. Do three similar reps on each of the sides.
4. Irregular plane shoulders
There is a muscle right under your chest which must be strong enough to hold your shoulder up straight. This muscle runs specifically from your ribs to shoulders. When a part of the muscle remains caught up and is weak to release itself from there, it causes the shoulders to be on an irregular plane.
Exercise to fix this issue: Get a chair for this exercise. Sit straight with your hands next to your hips. Make sure your arms are straight and palms are down on the seat. Now keeping your arms stationary, push down on the chair until your hips lift up and your torso rises. Be in this position for 5 seconds. Do 2 to 3 sets with 10 reps daily.
5. Wrinkled toes
The toes of your feet aren’t straight, but facing each other and forming an inverted V shape. It is caused when the gluteal muscles are weak and you have arthritis or other deformities.
Exercise to fix this issue: Lie down on the floor sideways. Bend your knees to 90 degrees and keep your feet together. Stay still in this position while slowly raising your knee upward which should look like an opening and closing shell. When you raise your knee, keep it in that position for about five seconds before you come to the normal position. Repeat these in sets of two with 10 reps on each side.
6. Feet Split
Exercise to fix this issue: Get into a pushup position with your feet resting on a stability ball. Keep your lower back straight and tuck your knees as close to your torso as possible while rolling the ball with your feet toward your body. After this, take back your feet to the starting position.That’s one rep. Do two or three sets of six to 12 reps daily.