The long hours in the office can take a toll on your health, especially the physical appearance of your body can be greatly affected by the posture you hold. There are many reasons why people develop poor postures. One of the most common reasons is an incorrect way of sitting, standing, sleeping, or walking.
The other rare reason is, vertebral abnormalities that cause severe posture problems and call for more drastic measures and medical attention. But, mild posture problems that majority of us suffer from can be rectified and prevented by following some exercises and by inculcating some healthy habits.
Before you know how to improve poor posture, it is a must to know the effects and symptoms of the same. To know about them, read further ...
Poor Posture Signs
Signs of poor body posture can be classified into three main categories, namely, Visible Signs, Painful Symptoms, and Related Symptoms. Some of the visible signs that result from slouching include tilting the head forward, arching the upper and/or lower back that looks like a hunch back.
In people who have an extra upright posture, the symptoms include, shoulder blades pulled back, arched lower back, locked knees, and holding head behind that is not in sync with gravity. Apart from this, there are many other visible symptoms, such as wearing of one shoe or clothes at a specific area, etc.
Effects of Poor Posture
Some of the effects of poor posture are irreversible, and so it is always better to maintain a good body posture. Given here are some of the ill effects of holding poor body posture for long. You must know these before we tell you how to improve posture.
Strain on Muscles and Veins:
A poor posture can also take a toll on the muscles and veins inside the body. The muscles may get strained or become stiff due to excessive pressure that is caused by the wrong posture. Sometimes, the affected bones too cause damage to surrounding muscles and veins pressing and weakening them.
Other Ill Effects:
Some of the other ill effects also include herniated discs, spinal cord problems, and bone spurs, etc., that are very painful and need immediate medical attention. Apart from this, a steady poor posture can cause permanent fixture in your physical appearance that may result in poor self image in future.
Exercises to Correct Poor Posture
Yoga also helps in relieving back pain, neck pain, and overall body pain by relaxing muscles and eliminating muscle pain. It can act as a preventive as well curative measure and is one of the complete poor posture exercises.
Sitting While Standing:
It is one of the best exercises to improve your posture. It is somewhat similar to squatting where your head and back should be touching the wall and knees and ankles are pitched forward as if you are assuming a sitting position. Now, move the body upwards and downwards without locking the knees. This exercise improves the back and torso posture.
Lifting arms just above the shoulder line while palms face the floor and again bringing them down just below the shoulder line is a good exercise for shoulder and hands. You can do twenty five reps everyday. Similarly, lift your hands while palms facing the back and push your hands backwards and bring them back.
Similarly, lift your leg, bend your foot, including toes, upwards and downwards. It would relax the leg muscles, resulting in good leg posture.
Stretches can relax the muscles and make them more flexible that reduce the impact of poor posture. You can also take the help of ergonomics and posture corrective braces that provide you with proper body support and improve the posture.
Tips on Poor Posture Correction
- Keep feet slightly apart, say shoulder width, while standing.
- Tuck in the chin slightly for holding the head upright.
- Stand straight without hunching the back or locking knees.
- Always make sure that you stand with more weight on the balls on the feet and not on the heels.
- Avoid locking your knees while walking, running, and standing.
- Wear clothes and shoes that provide comfort and support and can aid better posture correction.
Now, you know how to improve poor posture. The first step towards improving it is recognizing it and trying to alter it with the right one immediately. Maintaining a good posture is a habit that you have to get accustomed to slowly. Being conscious of your posture can save you from damages that can be caused by a poor posture.