How to correct the worst posture mistakes

Advertisements

Advertisements

your mother is right - good posture is important! According to the American Chiropractic Association, good posture helps us stand, walk, sit and lie down, minimizing stress on our muscles and ligaments. Poor posture can lead to muscle strain and uneven muscle development, which makes you more prone to injury and pain. But the right posture is not just sitting in an office chair. From walking and sleeping to driving and carrying bags, look at these common posture mistakes - and how to correct them. The credit: Ethan young

1. The success of texting

sugar crushing comes at a price: the posture of staring down at the mobile phone is not good. According to Nielsen's latest research, Americans spend an average of more than 37 hours a month using mobile apps, which is equivalent to a lot of times when your head hangs down, usually at a 60 degree angle. " "The average head weight of an adult is between 10 and 20 pounds," said Dr. Denis Enix, associate professor of research and chiropractor at the University of St. Louis Logan. However, a 60 degree downward tilt of the head forces the neck and shoulders to 60 pounds. This can not only cause literal pain in the neck, but can also lead to tension headaches in the cervical spine, sprains in the neck, and herniation of the spinal disc. A simple solution? Spend less time on the phone. In addition, Enix recommends changing your SMS location. " When texting, try to sit up or stand up straight, shoulders straight, screen a little high so you don't look down. Paying attention to your back, shoulders and neck helps to remind you to avoid hunchback and poor posture when texting. "

related: here's the damage to your neck caused by texting - and how to fix it. 2. According to a recent Gallup poll, the average working time in the United States increases from 40 hours to 47 hours a week. That means more time sitting in front of a computer, with her pelvis tilted and her head tilted toward the screen, said bio mechanic Katie Bowman, founder and director of the Institute for restorative movement. All of this sitting and hunchback can lead to over tension in the upper and lower back and neck. Although many experts recommend that you stay in a sitting position with your back straight, your lower back resting on a chair, your elbows bent at a 90 degree angle with your body, and your feet flat on the floor, Bowman stressed that even sitting in this "ideal" position, if you do this for several hours in a row, it's not good for your body. There's no "best" position to stay still for most of the day - the problem is to stay still all day. "Try to muddle things up in one day by changing your job," Bowman suggests. She suggests improving your desk posture, such as sitting cross legged in a chair, using a standing desk and taking a walk.

related: will sitting all day kill me?

Credit: describe fauna / Ethan young

3. Although many of us don't get the recommended eight hours of sleep per night, we still spend about a quarter of our time in bed. Dr. Todd sinett, a chiropractor in New York City who is the author of a forthcoming book, "3 weeks to a better back," said: "we spend most of the day curling up on computers and smartphones so that our spine bends forward in a curved C-shape. When we go to bed, we want to avoid continuing this C-mode, "so what's the best posture friendly sleep posture?" My general view is that people should sleep well to ensure that they get the most rest. But make sure you don't sleep on more than one pillow, "hinnett suggests. Being held in bed while you are watching TV, reading or sleeping is one way to cause neck and back pain. "Ryan Krane, M.M., CPT, PES, CES, consulted in a photo shoot at livestrong.com, who also suggested using pillows between your legs to support your hips.

correlation: 12 foods that help you fall asleep!

Credit: describe fauna / Ethan young

4. Walking

we know that getting up and leaving the desk are the key to our health and longevity, but not all walks are equal. " "One of the biggest postural mistakes I've seen is that people's feet bend when they walk because of habits, tight muscles or lack of joint mobility," Dr. Emily spicar, a human sports expert and a member of the gait and clinical movement analysis society, told the star. When we walk, stretching our feet out will change the pushing phase of the gait, resulting in inefficient position of the foot and big toe joints. "Instead, splaichal recommends improving your walking posture by keeping your shoulders back, toes pointed forward, and your heels in a normal toe pattern." "Remember, walking should be rhythmic, there should be a rock that blows from the heel to the toe," said splichal. With this rolling or rhythmic movement, it's easier to make sure you push away correctly in a straight leg position, rather than turning around. "Ryan Krane, a certified orthopedic exercise expert at Krane training method, also points out that maybe when we are in a hurry to get to a place quickly, we tend to put our upper body over our hips.

correlation: 31 it has been proved that walking is good for health. How many bags do you carry with you every day? Surveys on huffingtonpost.com and buzzfeed.com found that women's bags weigh on average more than six pounds! "All of this leads to bad posture," said Karena Wu, a New York physiotherapist from activecare. Look at an adult - many of them are still standing in that terrible position, even without the extra load. Now look at the types of heavy bags that people carry with them: shoulder bags, messenger bags and wallets. "Each of them will affect a person's posture in different ways, so whether you are carrying a backpack, a handbag or a huge shoulder bag, Wu provides the following three suggestions: (1) choose a light bag, which will not increase the weight of the things you decide to carry with you. (2) place the heavier objects close to the body, so as not to increase the "pull". (3) think about what you have. For example, Klein suggested that our modelAverage distribution. " "Choose wisely what you need to carry with you; anything extra just adds weight," Wu said. Good posture best bag? A Rolling Backpack, Wu said. I admit they're in a bit of trouble. But if you do have any damage, it's the best way to avoid further deterioration. "

Credit: describe fauna / Ethan young

6. Stand

think healthy posture is as simple as standing straight? Think again, said Dr. Paul Salinas, chiropractor and chiropractor. One of the many postural corrections I've found for patients is to pull back on their shoulders and raise their chin. But good posture is not only the correction of the upper body, but also the efforts of the whole body. Breathing with the diaphragm instead of the chest will help your abdominal movement and improve your posture. "Remember, the body is arranged differently, so one person may need to tilt the pelvis forward and the other may need to push outward. However, Salinas suggests that as a general rule of thumb, you can imagine a plumb line falling over the center of your head. " The vertical line should go through your ears, shoulders, hips, knees, ankles. That's your gravity line. Whenever your body falls in front of that line of gravity, you put pressure on your body, and your posture disappears - and the rest of your body compensates for balance. "

correlation: for better joint mobility, you can do 9 actions a day.

Credit: description of fauna / Ethan young

No.7. While driving, you may not think about posture, but the average one-way commute time in the United States is 25.4 minutes (8% of unlucky is 60 minutes or more), how you sit in the car has a great impact on your daily posture. " Driving posture is a posture mistake that many people don't think of, "said Dr. Taylor Moore, a Florida physiotherapist and certified strength and conditioning expert, who warned that your sitting and reclining can put your back in an unhealthy position. If the seat is too far back, the driver has to turn his hips to reach the pedals and brakes, "which can cause back pain or long-term shortening of one leg muscle and lengthening of the other leg muscle," Moore said. Similarly, if the seat reclines too far back, it places the back in a listless circular position, exerting pressure on the posterior ligament and muscles. Moore suggests two simple ways to get a good driving posture: (1) check your seat tilt: your ears should be in the middle of your shoulders, with your shoulders directly above your hips; (2) check your seat position: make sure your back is evenly pressed on the seat and your hips are even.

related: will commuting kill me?

Credit: describe animals / Ethan young

trivia: which posture is wrong?

which posture error was corrected by Ryan crane, a corrective exercise expert at Ryan crane.com? Have you ever committed any of these seven postures? Do you have any good posture suggestions? Please let us know in the comments below!

Advertisements

correlation: 8 single leg and single arm exercise challenging balance

Advertisements

Comments