You’ve probably heard it your entire life, and your mother was the one that was the most likely to say it. How many times were you told to “sit up straight?” Apparently, this was not only something to say, it was truly good advice!
One of the worst habits that people have in general is poor posture. They may not even recognize that they are developing poor posture when they are slouching in their chair, throwing their purse over the same shoulder or even standing with a child on their hip.
Poor posture does look bad, it’s true, but it also has many painful health problems associated with it as well. Some of those issues include back and neck pain, stiffness, headaches, digestive troubles, fatigue and the difficulty with breathing.
It doesn’t matter how old you are, you can reverse the issues by improving your posture. Here are a few exercises to help.
Cobra Pose
This can strengthen the back muscles and spine.
To start, lie on your stomach, with palms on the floor beside you, near your rib cage. Your legs should be extended behind you, tops of your toes on the floor.
Breathe out, pulling your muscles in and up. Slowly raise your head and chest off the floor, using only your back muscles. Do not push off with your arms. Your hips should stay on the ground. Keep your eyes on the floor and relax your neck muscles. Lower yourself back down and repeat three to five times per session.
Chair Pose
Stand comfortably. Raise your arms in front of you to shoulder length. Tighten your arm muscles and exhale while you bend your knees. Breathe in twice, stand up and repeat. Make sure to keep your knees over your toes to prevent injury.
Standing Side Bend
Stand with your feet shoulder width apart. Take your left hand and touch the side of your head. Gently push your head to the right (keeping your balance) until you feel a slight stretch on the left side of your body. Take a few deep breaths and then switch sides.
Weightlifting
As you age, the compression of your vertebrae can lead to a hump. This usually happens as a result of osteoporosis. To help stave off this age-related body change, add more walking and weight lifting to your daily routine. This gives you better bone density, which reduces the risk of osteoporosis.
Move around
Try getting up from your desk every 30 minutes. Walk around for about two minutes before you get back to work. It helps your muscles to relax and allows your body to stretch. You should also change position every few minutes while setting.
Vitamin D
Vitamin D can help strengthen your bones and muscles. Eat a healthy diet and try to get out of the sunlight when possible. You may need to supplement with a vitamin D pill.
Shoes
Heels may look hot, but they can be killer on your posture. Choose a supportive shoe to help keep your body’s natural center of gravity in check.
Via: Remedy Daily
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