In a common occurrence, you bend over to pick up the pencil you inadvertently dropped on the floor. Or you bend over to pick up the soap bar that has slipped through your fingers in the shower. Or ...View Article
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Poor posture is a problem many people have. It came in because of the nature or physical characteristics, and more often is the result of bad habits over the years. Whatever the reason, there are a number of adverse health effects caused by having poor posture. Health problems caused by poor posture are back pain, neck pain, headache and some of the upper lower extremity joint problem (Shoulder, elbow, wrist, knee, hip, and ankle). There are different positions and posture problems that can cause or contribute to back pain. Some of these problems are very general.
The other one leads to poor posture of the shoulders and neck, and constriction of blood vessels, which can also mean headaches. Poor posture leads to poor performance of the activity, as well. It can also lead to muscle imbalances and poor circulation. If you have the right attitude (manner, disposition, feeling, position, with regard to a person or thing; tendency or orientation), the less demanding on your body.
A common problem is slumped forward with his shoulders bent forward, the other is lordosis, or too much of a curve in the lower back (Picture above). Bad sitting posture problems occur when you have something heavy on one side of the body or another, bending the head, looking at the ground most of the time the proposal to ping a phone on the shoulder, watching TV, high heels and tight clothes, spend hours a day sitting at a desk, or sleeping with a mattress that is less than adequate support.
Each of these habits or characteristics of the negative health effects of the back, headache and increased pressure on the shoulders and neck. There are simple things you can do to relieve pain by improving your attitude. Sitting on the back of the chair at the meeting, the load evenly in a backpack or messenger bag.
One of the main reasons for the poor posture of the muscle strength is weaker than many of us, especially when we sit for many hours a day.
Improve the attitude could be as direct as the work on strengthening your abdominal muscles (Cour muscle) to strengthen. As they are stronger, they strengthen the spine and keep bones and muscles in place better. Let your chiropractor knows about the exercise or more information about lifestyle.
How to Know if your Posture is Bad:
Looking at someone with good posture from the side (like the middle picture), the mid-foot, hips, shoulder and ears will be in a straight line. When you have upper cross, your butt is usually tucked in, and your head juts out. Take a picture of yourself (with relaxed posture) from the side. Does it look like the middle guy in the photo?
Here's another test (better test). Stand straight facing away from a wall. Step back with one foot until your heel touches the wall. Now step back with the other foot, and stand naturally. If you have correct posture, your heel, butt, shoulder blade and the back of your head should all be touching the wall. If there's a big space between your butt and the wall, or between your head and the wall, you might have upper cross.
What Causes Upper Cross:
Working in front of computers (Picture above): This forces you to sit on your butt with your arms in front of you all day. Do this five days a week, and your pectoral muscles shorten, and your back muscles lengthen, causing your shoulders to naturally slouch forward.
Crappy Workouts: When you go to the gym with the idea of getting big biceps, or a big chest, and you don't take into consideration your health or athletic ability, muscle imbalances will often results. Upper cross is usually caused by focusing on chest exercises while ignoring, or under-training the back and legs.
How to Improve your Posture:
1. You can't slouch all day and then have good posture as soon as you leave work. Sit tall and hold your shoulders back when you're at your desk. Get up and stretch your shoulders and chest muscle every hour or so to loosen up. You may need to adjust your monitor, chair and keyboard.
2. Work out your back: Chin ups, pull ups, squats, dead lifts and rows are the key to correcting this problem. You should be doing AT LEAST one of these exercises for every bench press or chest exercise that you do.
3. Do Squats: A lot of people who sit on their butt all day have weak glutes, and overdeveloped quads. This can cause a tilt in the hips giving a poor base for the spine which can cause problems with the upper back, knees and your posture in general. Learn how to squat properly, while activating, and you'll start to straighten out your back from the bottom up. Nothing fixes your posture better than learning to carry 200 lbs on your shoulders safely. Start with light weights though, till your posture improves.
4. Find a balanced workout program: This point really sums up the last two points. Unless you really know what you're doing, don't design your own workout program Talk to your chiropractor before start any exercise program. Be wary of personal trainers, they're usually up to date on the latest fads. Especially recommend Strong lifts because it starts with low weights and works up slowly while focusing on technique - these things are really important if you have bad posture.
5. Stretch your pecs: You need to loosen and lengthen your pectoral muscles(chest muscle). There are a few stretches here. Warm up, but don't stretch your back - it's already too loose as it is.