Do you ever get surprised when you see yourself in the mirror? Do you find yourself slouched over at your computer and don't even realize it until it's too late? If you answered yes to these questions, don't worry, you are not alone.
In our society these days, we spend a lot of time sitting. Whether it be during our commute to work, our desk at work, or watching TV on the couch. All of this excessive sitting leads to tight or shortened postural muscles, which then in turn leads to poor posture. The human body was not designed to spend so many hours per day sitting. We are designed to move, jump, run, and squat, but unfortunately, most of us are lucky to get even in an hour of movement a day.
Bed Frame Leg
Posture is often an overlooked aspect of health. Poor posture and slouching shoulders gives the appearance of low self esteem, poor health, and general unhappiness. Good, upright posture shows confidence, health, and well-being. Many musculoskeletal injuries are the result of having poor posture. Conditions such as rotator cuff syndrome, tension headaches, bulging and herniated discs, muscle soreness, arthritis and even sciatica may all be related to your posture. Poor or slouching posture puts added stress on your muscles, tendons, ligaments and joints that may cause repeated irritation to these tissues over time.
You may be wondering "How do I go about improving my posture?" The answer can become complicated, but I would like to offer some simple solutions to get you started. There are many factors involved, and some may require the help of a qualified Physician or Therapist to evaluate your frame.
The first, and easiest step to better posture is to become conscious of your body. I often tell my patients to have a coworker or spouse take a photograph of you while you are sitting at your desk. Instruct this impromptu photographer to take the picture without giving you prior notice, this is to ensure they catch you in your natural posture. Take a good look at that picture, chances are you are not as upright as you may think. You may also be very surprised at what you see in that photo. Keep this picture at your desk and every time you look at it, sit up straight. Consciously pull your shoulders back, lengthen your spine towards the ceiling, and arch your lower back. It may feel a bit uncomfortable at first, but that is because your body is not used to being in this proper position. Give it time.
Secondly, you should visit a Chiropractor, Physical Therapist or Massage Therapist who is trained in postural evaluation. They can determine which muscles are tight and short, and which ones are weak. Creating muscular balance is very important in achieving good posture. For example, try this little test. Push yourself away from the desk. Put your right foot on top of your left knee to make a figure 4 with your right leg. Take notice of how that feels and how far your right leg can be pushed down without any discomfort. No reverse your legs and make the figure 4 with your left leg. Does it feel the same as your right leg? Is one side stiffer than the other? This is a test of your piriformis muscles, if one is tighter than the other, you have muscle imbalances. A good practitioner can develop a simple stretching routine to correct these imbalances. I am able to achieve results in my private practice with 5-10 minutes of daily stretching.
In conjunction with having a specialist identify which muscles need to be stretched, identifying which muscles need to be strengthened is also important. Generally speaking, the muscles of the back, especially those that pull the shoulder blades back need to be strengthened. The rhomboids, mid and lower trapezius muscles tend to become weakened in chronically poor posture. Simple exercises such as pulling your shoulder blades back and down, hold for a count of ten seconds, release and then repeat 5-10 times can be performed while at work or while driving.
In conclusion, these steps will get you started on the path to better posture and improved health. Next time you are feeling stressed, overwhelmed, or like the weight of the world is on your shoulders, stand up straight. As straight as you can, stick your chest out a bit, lengthen your spine, carry your head high; You will immediately start to feel better, and your body will thank you.