chiropractor North Vancouver

A Guide to Help Fix Your Posture: Tips and Exercises

North Vancouver chiropractors all agree, your posture impacts your quality of life and has a direct effect on how you feel about yourself. If you slouch or stoop all day, every day, your body will start to ache as a result. Your posture can also lead to other issues, like back pain and poor breathing. If you’re reading this post, there’s a good chance that your posture could use some work. Millions of people struggle with bad posture; it’s one of the most common problems in the world today. Standing up straight not only makes you look more attractive and confident but also helps reduce stress on your spine, which can lead to many positive long-term effects on your body.

What is proper posture?

fix your posture chiropractor North VancouverProper posture is standing or sitting straight, with your ears over your shoulders, your shoulders over your hips, and your hips over your knees. When your body is aligned, you’ll experience less strain on your muscles and bones, less pain, and be able to breathe better.

Posture is not a concept reserved for the elderly or people who sit at desks for a living. Everyone can stand and sit with better posture, but it’s essential to start strengthening and improving it before it becomes a problem.

How to fix your posture

If you currently have poor posture, there are a few exercises you can do to help improve it and get you on the path to good posture.

If you have neck pain, try these exercises:

  • Stretch and relax your jaw by rubbing your thumb and index finger together
  • Gently push your tongue against the roof of your mouth
  • Place your head against the wall with your chin tucked in
  • Sit with a rolled up towel or small pillow under your neck
  • Try a gentle neck stretch: pull your ear toward your shoulder and hold for a few seconds before switching sides
  • Try a seated twist: twist your torso to one side, put a hand on your knee, and look over your shoulder
  • Do a mini shoulder stretch: shrug your shoulders up, put your palms together, and push your arms against each other
  • Lastly, put a small rolled up towel or small pillow behind your head when you sit

If you have arm pain, try these exercises:

  • Get into the habit of lifting with your legs, not your back
  • Be mindful of your posture throughout the day
  • Stand with your feet shoulder-width apart and your hands on your hips
  • Tilt your head up and concentrate on aligning your shoulders over your hips
  • Roll your shoulders back and down while keeping your chest open
  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down

Mid-back pain can be helped with certain exercises:

  • Focus on strengthening your pectoral and scapular muscles
  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
  • Lastly, stretch your shoulders regularly

If you have lower back pain, do these exercises:

  • Walk more often and use the stairs whenever possible
  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
  • Stretch regularly
  • Strengthen your quadriceps and gluteal muscles:
  • Put your hands on your hips and gently push your hips forward
  • Put your heels on a stair and bend your knees so your legs are at 90 degrees
  • Push your hips forward and maintain this position for 5-10 seconds before returning to your starting position
  • Lastly, stand up straight

If you have pain in your knees, try these exercises:

  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
  • Stand with your feet shoulder-width apart and your hands on your hips
  • Tighten your abdominal muscles
  • Roll your shoulders back and down while keeping your chest open
  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
  • Lastly, stretch your hamstrings.

If you have pain in your ankles and feet, try this exercise:

  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
  • Stand with your feet shoulder-width apart and your hands on your hips
  • Tighten your abdominal muscles
  • Roll your shoulders back and down while keeping your chest open
  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
  • Lastly, use a foot strap to stretch your ankles.

If you have pain in your hips or back, do these exercises:

  • Stand with your feet shoulder-width apart and your hands on your hips
  • Tighten your abdominal muscles
  • Roll your shoulders back and down while keeping your chest open
  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
  • Lastly, stretch your gluteal muscles.

Exercises to improve posture

  • Get into the habit of doing a few stretches each day.
  • Stand with your feet shoulder-width apart and your hands on your hips.
  • Tilt your head up and concentrate on aligning your shoulders over your hips.
  • Roll your shoulders back and down while keeping your chest open.
  • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down.
  • Stretch your hamstrings.
  • Pick up a sport or hobby that requires you to stand and sit with proper posture.
  • Sit with good posture as often as possible.
  • Try these exercises:
    • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
    • Stand with your feet shoulder-width apart and your hands on your hips
    • Tighten your abdominal muscles- Roll your shoulders back and down while keeping your chest open
    • Put your hands on your lower back and gently arch your back, keeping your shoulders back and down
    • Lastly, stretch your gluteal muscles.
  • These activities will help strengthen your core, helping you to maintain better posture.

Conclusion

Bad posture can ruin your life. It can lead to back pain, neck pain, and other painful conditions that are difficult to treat and can be hard to correct. With the right exercises and habits, you can fix your posture and live a more comfortable life. Your body will thank you for it.

Now that you know what proper posture looks like and how to improve it, you can live a healthier, happier life and look better doing it. With these tips and exercises, you will be able to fix your posture and feel better about your body. The benefits go beyond better posture and include reducing stress, improved breathing, and better confidence.

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