15/08/2018 0 Comments
8 easy ways to improve your posture
George morris physio Wigan
8 easy ways to improve your posture
Besides a more elegant aesthetic, sporting good posture can do wonders for your overall health, as one of London’s leading fitness trainers, Heartcore founder Jess Schuring, agrees.
More specifically, Schuring says, it can 'improve our digestion, respiratory functions and movement capabilities'. Plus, she feels, good posture can 'also have a tremendous effect on our spiritual, inner balance, giving us a deeper feeling of stability, clarity and confidence'. Well, who wouldn't want more of that?
Poor posture usually doesn’t occur overnight and it can therefore be tricky to spot signs in time. 'A mix of habitual routines, physical weakness, restricted mobility, chronic pain and/or simply lack of awareness can all play their part,' Schuring explains.
However, there are simple ways you can improve posture in your daily life, and prevent poor posture from worsening – or occurring – in the first place. Below Schuring shares some simple methods that will make a difference inside (hopefully) and out.
1. Use a laptop stand
'If you work in an office, or use a computer outside of work, then try using a stand for your laptop or monitor rather than placing it directly on a desk. This will help keep your head more level and avoid prolonged flexion of your cervical spine.'
2. Sit on the edge of your seat
'Sitting on the edge of your stool or chair rather than slumped back into it will help activate your core muscles and keep you more upright.'
3. Keep your core strong
'Our core muscles (among others) are anatomically designed to support our spine and keep us upright while allowing us to flex, extend, bend sideways and rotate. Keeping these muscles active and strong is important. Try incorporating a plank (in all its variations) into your exercise regime.'
4. Walk barefoot more
'The way we stand, walk and run has a major impact on our posture. Alongside genetic conditions, poorly fitted and high-heeled footwear can cause posture problems. Try to kick aside your shoes as often as you can and walk barefoot.'
5. Use your non-dominant hand more
'Overusing specific muscles can cause physical imbalances, potentially resulting in poor posture. To help realign your posture, try to use your non-dominant hand as much as possible for activities such as opening doors and picking things up. Also try holding your handbag on the opposite arm to usual whenever you remember.'
6. Do some stretches every time you break for the bathroom
'Frequent throat and neck stretches throughout the day will bring more awareness back towards your posture and make you naturally sit taller. Ask your fitness instructor to demonstrate the best technique for you.'
7. Breathe deeply
'Both busy lifestyles and sedentary environments have conditioned us to "forget" about breathing. While we don't need to be reminded to breathe, we do need to remind ourselves to breathe deeply. Our respiratory muscles and lung capacities decrease over time and leave us with weakened muscles, poor posture and feeling of stress; undermining our overall health and also affecting the way we hold ourselves.'
8. Start and end your day with a roll down
'For an instant reset try a pilates roll down: stand with your feet hip-width apart. With your knees slightly bent and tuck your pelvis under slightly. Allow your neck to relax, dropping your chin to chest and start to roll down slowly through your spine (arms relaxed). Roll as low as your body allows you – stay here for one breath before starting to roll back up to standing. Keep your knees slightly bent.'