IMPROVE YOUR POSTURAL AWARENESS
EXERCISE ESSENTIALS
Stretches Back
SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Aside ariety ected
PATIENT SUCCESS SPOTLIGHT “ I was unable to bend down, but now I feel like a new lady.” “When I first started here, my pain was bad, but now I feel like a new person. My back was so painful, I was unable to bend down, but now I feel like a new lady. I tell everyone to come here for their therapy.” B.S. 3. WEAR BOTH STRAPS OF YOUR BACKPACK or try a cross-body messenger bag instead: Use both straps of your backpack so that weight is evenly distributed across your back, rather than just over one shoulder. Alternatively, try a crossbody messenger bag or even a rolling bookbag. Alternating days with different types of bags can help improve your resiliency to different types of loads on your body, which are ultimately good for you for maintaining strength with any type of functional activity. Source:https://www.uprightpose.com/blogs/news/how-to-improve-your-posture-as-a-college-student The benefits of good postural awareness are more than just looking good, especially as a college student where you spend a lot of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall. No worries, though, we have your back and we have some tips for you to improve your awareness without even trying. 1. ADJUST YOUR BACKPACK: One of the reasons your back may hurt can be due to the weight of your backpack. Your backpack handles should be as close to your back as possible to avoid compensatory strategies being used over time to move that weight. 2. UNLOAD YOUR BACKPACK: I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies will probably catch up with you over time. Leave heavy supplies at your apartment or in your dorm roomwhen you can, and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands, with a few items still in your backpack to balance out the weight a little better.
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Stand with good posture. Bend at the hips by sticking the buttocks out, as if sitting in a chair. Bend at the knees once the stick passes close to the front of the knee caps. Rise up by straightening the hip, squeezing the buttocks. DEADLIFT
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