Are you suffering from forward head posture, sloping shoulders, anterior pelvic tilt, or another common postural issue? Perhaps you are dealing with back or neck pain that may be caused by poor posture?
If so, then 2021 is the year to take action. There are several simple steps you can take to restore your posture in the new year, improving your health and reducing the risk of chronic health problems occurring.
In this guide, our London Chiropractor explains why good posture is important and shares 5 ways to improve your posture in 2021. If you need any more advice or are interested in chiropractic treatments, contact our London chiropractic clinic by calling 0207 112 5408.
What Is Good Posture?
Good posture is when you position your body so your spine is in a ‘neutral’ position. While in this position, the spine retains the normal curves in the lumbar, thoracic, and cervical regions.
When sitting or standing with good posture, the muscles and ligaments that support your body will be sharing its weight. This means there will be less strain or tension placed upon your muscles, joints, and connective tissues.
To provide an example, sitting good posture would involve having a straight spine with its natural curves intact. Both feet would be resting on the floor, in line with your legs, so your knees are relaxed and your body’s weight would be distributed evenly across both hips.
The torso would be relaxed, with your head and neck aligned vertically, so there isn’t excessive strain on any muscles or joints. Sitting in this way reduces the risk of excessive strain being placed on any part of the body, which could cause a chronic injury.
Why Good Posture Is Important
Less back pain
When positioning yourself with good posture, there is less risk of excessive strain being placed on the muscles and joints in the back. As a result, there is less risk of injury and chronic disease. This benefit is particularly useful when you are dealing with a back injury or condition like intervertebral disc degeneration.
Reduced muscular tension
Placing less strain on the body results in less risk of muscle strains or muscular tension. This is particularly true for the neck and shoulders, which often become sore when sitting or standing with poor posture.
Positioning your body so the bones and joints are in correct alignment means your muscles are required to do less heavy lifting. You will use less energy when sitting or standing in this way. You can channel your additional energy into other activities like working out or playing sports.
Less risk of abnormal wear to joint surfaces
Poor posture can place excessive strain on specific joints. Over time, this can result in uneven wear which may cause pain and other problems.
Better digestion and circulation
When you have great posture, there is more room available for the vital organs in the abdomen and chest. This results in better circulation and digestion of food.
Read this great article from Healthline to discover a few of the other advantages of having good posture.
5 Ways To Improve Your Posture in 2021
Stretching is one of the best ways to improve the condition of your posture. It can strengthen important muscles, boost flexibility, and help you improve spinal alignment.
One of the simplest ways to incorporate stretching into your day is to follow the “Straighten Up UK” program developed by the British Chiropractic Association (BCA). The BCA has created a series of videos which demonstrate how each stretch in the program works. The stretches are placed into three categories:
From a standing position, you will spread your arms and legs into a star. Next, you will either:
- Slide an arm to the side of your body (Tilting star)
- Twirl an arm behind you and look towards it (Twirling star)
- Bend your arms and lift your knees towards them (Twisting star)
The Flying Friends
This group of stretches include:
- Trap openers (massaging tight trapezoid muscles in the head and neck)
- The eagle (slowly stretching your arms towards the ceiling)
- The hummingbird (moving your arms at a 90 degree angle while moving side to side)
- The butterfly (placing your hands behind your head for resistance and pulling your head backwards)
These core balancing stretches include:
- The tightrope (stepping forward like on a tight rope and balancing)
- The rocker (standing while rotating your torso and letting the hands sway to your side)
- The triangle (spread legs apart and bend one knee, then lean the torso to that side)
Watch the video to see these stretches being used.
Get Plenty Of Exercise
Any form of exercise that strengthens the muscles supporting the spine will help you improve your posture. If you haven’t worked out in a while, start with a simple walk in the park and take it from there. Talk to our London chiropractors at MotionBack for a list of the best exercises for improving your posture.
Sit In An Ergonomic Chair
If you spend all day sitting, it may be doing a lot of damage to your posture. You can partially counteract this damage by using a properly adjusted ergonomic chair. This type of chair can be adjusted to suit your body so you are sitting with good posture.
Try Using A Foam Roller Or Posture Roll
The humble foam roller is a powerful tool when it comes to correcting postural issues. It works by placing pressure on the muscles and fascia (the connective tissue surrounding muscles). This pressure releases tension in the muscles which have tightened from sitting or standing with poor posture.
Foam rollers can be used to address many types of postural problems including upper back posture, sloping shoulders, and lower back misalignments. Our London chiropractic team can advise you more about using a foam roller or watch some of the informative videos on Youtube.
Visit A London Chiropractor Regularly
Our experienced team of chiropractors at MotionBack frequently treat patients who are suffering pain which is as a result of poor posture. Our chiropractors can deliver a range of chiropractic treatments which help you deal with common postural problems. They can also perform various types of physical therapy and offer advice on lifestyle changes which can improve your posture.
To book an appointment with one of our chiropractors at MotionBack in central London give us a call on 0207 112 5408 or book your appointment online on our website here.
Take your first step to better health and get in touch today.
The Team at MotionBack Chiropractic
The Leading Central London Chiropractors
Serving Holborn, High Holborn, Chancery Lane, Covent Garden and Kings Cross