WHAT CAN GOOD POSTURE DO FOR YOU?
Of course, there are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis
If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physiotherapist to learn more about how you can take steps to start improving your posture today.
www.sosphysiotherapy.ca
Exercise Essentials Try these movements if you are experiencing back or neck pain.
put on a slight stretch in this position to open up the chest. To perform the exercise: Begin with the palms up and the thumbs pointing out to the sides. You can hold a light TheraBand as Adam is in the picture. Lightly pull your shoulders together as you gently tuck the chin down towards your chest and keep the shoulders squeezed as you point the thumbs towards the sides of your body and pull the band apart. Hold this position for 3-5 seconds and repeat for 10-15 repetition. For best results, use several times during the day to “un-do” that rounded, chin poked position were all guilty of and start the new year taller and stronger then last year!
In the photos to the left and right, our physiotherapist Adam is demonstrating one of his favorite postural reset exercises. This exercise is called the “No Money Drill”. The movement can easily be remembered by thinking about pulling out the insides of your pockets and saying “Really, they’re empty...” This exercise focuses on engaging several of the muscle groups that get lengthened and tired throughout the day as we sit in front of our computers and smart phones. These muscles are the deep neck flexors that are active during the small chin-tuck, as well as the scapular retractors and the rotator cuff muscles that are activated while pulling the shoulders back. The pectoralis muscles that often cause our shoulders to roll forwards are also
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