The position in which you maintain your body upright against gravity while standing, sitting, or lying down is called posture.
Healthy posture is teaching your body to stand, walk, sit, and lay in postures that exert the least strain on supporting muscles and ligaments during movement or weight-bearing activities.
Factors Contributing to Posture Dysfunction and Bad Posture
Poor Core Stability
Maintaining appropriate posture and spinal alignment requires a strong core. The body may overuse other muscles to make up for weak or inactive core muscles, which can cause muscular imbalances and tension on the muscles and joints, which can be painful and uncomfortable.
Sitting for an Extended Period of Time
Long lengths of time spent sitting, especially if you’re not sitting correctly, might result in poor posture. Particularly in the back and core muscles, this can result in muscular imbalances and weakening.
Bad ergonomics at the desk
Bad workplace ergonomics, such as an unpleasant chair or a desk which is not height-adjustable, can also cause poor posture.
Sedentary lifestyle
Lack of physical activity can cause muscular weakness and imbalances, which can contribute to poor posture, especially when it comes to strength and flexibility activities.
Obesity
The added stress that being overweight or obese places on the muscles and joints can result in poor posture.
Genetics
Due to a spinal curvature or other anatomical anomalies, some persons may be genetically predisposed to poor posture.
Benefits of a Good Posture
Reduced Pain and Discomfort
By distributing our body weight evenly, good posture lessens the pressure on our muscles and joints and lowers our chance of experiencing chronic pain or discomfort that could result in arthritis.
Better Digestion and Breathing
When the organs are properly aligned, respiration and digestion are improved, which helps to lessen problems like acid reflux and shortness of breath.
Enhanced Energy and Focus
Better blood flow and oxygenation are promoted throughout the body, enhancing cognitive function and mental clarity, and good posture can assist in increasing energy and attention.
Improved Physical Performance
Good posture can enhance physical performance by lowering the risk of injury, enhancing balance and stability, and enabling more effective movement and muscle activation.
Enhanced Confidence
While it may enhance our look, body language, and overall presence and poise, good posture can make us feel more certain and self-confident.
Typical pain zones resulting from bad posture
- Lower Back – 63%
- Neck – 53%
- Shoulder – 38%
- Wrist – 33%
Rapid posture assessment: (Simple and doable at home)
- Stand against the wall.
- Place heels 6 inches from the wall however your shoulder blades and buttocks to touch the wall.
Check: The distance between the neck or small of the back (lower back) and the wall should be no more than 2 inches.
Warning: A wider gap indicates a POOR POSTURE and a curved spine, which can cause neck and back pain.
Posture-correcting Exercises
Exercise can help you maintain good muscular flexibility and strong postural (core) muscles.
Back Exercise
Good for Sciatica, Piriformis stretch, and Back aches.
Cat and Camel Exercise (Hold for 5 seconds on each side, 5 repetitions, 2 times a day)
Gently alternate arching and rounding your back, tightening your abdominal muscles so that the three portions of your spine, lumbar (lower), thoracic (middle), and cervical (upper), stretch and flex simultaneously.
Bridging Exercise to Strengthen Gluteus (butt) Muscles and Hamstrings (Hold for 5 seconds on each side, 5 repetitions, 2 times a day)
Maintain a firm core and slowly raise your buttocks and chest off the ground.
Neck Exercise
Good for Spondylosis, and Upper back muscle spasm (tightness) patients.
Static Neck Exercise (Hold for 5 seconds, 5 repetitions, 2 times a day)
Self Side Stretch (Hold for 5-7 seconds, 5 repetitions on each side, 2 times a day)
Chin Tuck Exercise (Hold for 3-5 seconds, 5-7 repetitions, 3 times a day)
Shoulder Exercise
Good for Frozen shoulder patients and Rotator cuff injuries.
Shoulder Roll or Shoulder Shrugs (10 repetitions, 3-4 times a day)
Pendular Exercise and towel Exercise (10 clockwise, 10 counter-clockwise, 2 times a day)
Wrist Exercise
Especially effective for Repetitive stress injuries (RSI)
Ball Squeeze with stress ball (Anytime & anywhere)
Finger Exercise with rubber band (Anytime & anywhere)
Wrist Stretches for Carpal Tunnel Syndrome (CTS) and Tennis Elbow (Hold 5 seconds, 5 repetitions 1-2 times a day)
Conclusion
Good posture is essential for general health and well-being. Bad posture can cause a number of musculoskeletal problems as well as chronic discomfort. Simple remedies such as regular exercise, workplace ergonomics, and a more active lifestyle can help to improve posture and prevent health problems. Good posture may enhance digestion, respiration, energy, attention, physical performance, and confidence, in addition to lowering pain and suffering. You may take steps towards a healthier and more pleasant living by following the ideas and exercises provided in this article.
