How to Solve Your Posture Problems Forever

Health & fitness / 001 How to solve your posture problems forever Over time, poor habits can lead to bad posture and other health problems. Find out how you can identify bad habits and improve your posture Good posture can improve the quality of your life. Here are 5 reasons why you need to take it seriously the benefits of Joint protection More energy Reduces wear and Less strain is put on the muscles, tear on joints. Less risk of developing meaning the body arthritis in later life uses less energy good posture Looking good An important factor in appearing confident Spine protection Good for the back Stops the spine being Helps prevent fixed in abnormal chronic backache and and attractive positions muscle pain How to *What is neutral posture? sit properly Sitting or standing in a way that compliments the natural curvature of the body, minimizing the strain on joints, vertebrae and muscles More and more of our time is spent at the computer. Bad sitting habits can result in terrible posture, as well as back, neck Shoulders and shoulder ache. This graphic aims to Relaxed help you achieve a good neutral posture* when sitting at your desk Screen Top of the Upper back 28 inches screen at Should be eye-level, positioned to avoid glare kept straight Wrists Very little Lower back bend Lumbar support, lower spine flat Mouse against the chair Mouse and keyboard should be level Knees Elbows Not touching Close to body seat Seat Inclined forward slightly, ergonomically designed Feet Seat cushion | Pelvis Hip to knee angle should be 135° i.e. hips Flat on Inclined forward the ground slightly, ergonomically designed slightly above knees 5 exercises to improve posture Bad posture isn't something you have to put up with. As well as developing good sitting, standing and walking habits, you can perform exercises to help you correct bad posture Side leg raises • Lie on one side with one arm extended Hip flexors • Kneel with one knee on the floor and beneath your head. Your other arm should be in front of your body, palm the other foot in front with the knee bent Push your hips forward, facing down. Your legs should be straight keeping the back upright • Slowly raise your top leg as high as you • Hold for 10-30 seconds then switch sides can, pause and then return to the starting position Plank • Begin in the push-up position with your forearms and toes on the floor Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending • Your head should be relaxed and you should be looking at the floor • Hold this position for 10 seconds to start and over time, work up to 30, 45 or 60 seconds Back extensions Bridging • Lie face down on a mat and place your • Lie on your back with bent knees and hands on the floor or behind your head heels flat and in-line with your buttocks • Contract your abdominals and keep them Raise your hips until your body is in a straight line from knees to shoulders contracted throughout the exercise Squeeze the back to lift the Tighten abdominals and buttocks chest a few inches off the floor • Lower yourself slowly back to the start position • Lower and repeat for 1-3 sets of 10-16 repetitions • Repeat 8-10 times www.tom faulkner.com /-