Many aches and pains occur from poor posture. Every day we receive constant shocks to the joints and spine from walking on hard flat and unyielding surfaces. Good posture helps to minimise the forces going through the body. Keep in mind that the average person walks the equivalent of 3-5 times around the world in their lifetime!
Exercises to improve posture
Its important to note that the best exercises to improve posture will vary from person to person, depending on the specific issues that they may need to work on. However for some of the common causes of poor posture you may find it helpful to dedicate just 3 minutes a day to these simple exercises.
Tighten your pelvis
When your pelvis is functioning correctly, it makes it more difficult to have incorrect posture elsewhere. Pull the skin below your belly button in toward your spine this strengthens the muscles which hold the pelvis stable. Make sure you maintain a little curve in the small of your lower back. Not too little, not too much. Your physiotherapist can check this for you
Focus on lifting your chest, not just tucking your head back
In many cases, forward head posture is accompanied by rounded shoulders and a slouched upper back posture. Simply making a double chin (retracting) your head will not correct the problem. Think of your head like a helium balloon, floating towards the sky. Imagine widening your shoulders as if they are spread out like a hanger. Try to do this as often as you can in order for your body to adopt this as a regular habit.
Perform chin retractions
A great way to re-program yourself to get rid of forward head posture is to perform 10 chin retractions every hour on the hour throughout the day. Remember to do this gently and slowly, it shouldnt hurt at all. If you do this throughout an 8 hour workday, along with lifting your chest, you will have done 80 postural corrections! This will help you re-pattern your posture easily and effectively. Our Physiotherapists can give you advice on suitable exercises to address posture issues
Fix your posture with this Head to Toe Guide