Whetever at the office, home, street or school, whereever you spend your time; unconsciously repeated, habitual movements can lead to spinal problems resulting from incorrect posture. Preventing these common problems and achieving an ideal posture is possible with a little care and effort…
With the hustle and bustle and preoccupation of daily life, pressure in the back, joints, neck, shoulders, hips and knees con go unnoticed at times. Whenever the pain intensifies or the joints become uncomfortable to move, then a physician is seen and a treatment process including various tests, medications and physical therapy begins. As one of the causes of joint pain other than accidents and sports injuries is bad posture, bad posture must be corrected before the pain starts…
So, how will you know if you have bad posture? The easiest way is to get outside help. For example, as a friend to take a photograph of you without you knowing… If you want to see this yourself, you can check yourself in a shopping center, in mirrors or your reflection in shop windows as you wait for the escalator. If the appearance is not pleasant, if you are sitting hunched over, or walking with your neck forward, then you have a posture that needs to be changed. We have prepared a guide consisting of easy steps to remove bad posture, which is easily evident, and the correction of which takes a little determination and time, from your life. If you have severe pain or longstanding joint problems, then you must first of all consult your doctor. If you feel pain while carrying out the moves, do not continue.
What should good posture look like?
First of all we must know what good posture should be like and design all our movements according to this position. Keeping the body straight is a must for good posture. When standing with the back straight, chest straight, jaw up, shoulders at an equal level and stomach in, the parts of the body support each other fully and the least amount of energy is expended. In order to determine the unique deal stance of your body, stand in front of a mirror, imagine that there is a straight line starting from your ear lobes down to your shoulders and then to your ankles, and try to keep your body still according to this imaginary line. When you achieve this posture, check your body in the mirror. If your spine is maintaining a unique “S” shape, and you do not feel any pain or discomfort, and your hips do not take an unnatural position, then you do not need to change your posture. If the opposite is true, then your exercises await…
You can overcome the problem by working your muscles
Exercising the muscles of your shoulders and the top of your back will benefit you in terms of a good posture. Exercises aimed at strengthening your muscle memory to maintain a good posture throughout the day rather than exercises changing the muscle structure like bodybuilding are referred to with exercising the upper parts of the body. Therefore after a period of time, you can maintain a proper body position without having to control yourself at every move.
Contrary to popular belief, when carrying out exercises that push your body, you are not only using muscles that ore visible, but the exact opposite. For example, when lifting a weight; you use your main leg muscles as much as your thigh muscles, and your chest muscles as much as your bock. We recommend that you try the following exercise, which is very beneficial to developing your muscles, both with and without weights… Keep your body and head straight. Thus your ears and shoulders will be in the some direction. Lift your arms with your palms open to the side, to the level of the ear. Open your fingers, bringing your arms to a straight and horizontal position. Hold the position and slowly count to 10. Slowly lower your arms and lift again. Try to repeat this movement 10 times. Initially you may feel an excessive strain or fatigue in your muscles.
This is normal. However, stop at the point you can not tolerate this.
Bending your elbows, touch your shoulders with your hands. Keeping your hands at your shoulders at the ear level, move your elbows in both directions up and down holding for two seconds. Repeat as long as your time allows. You will be surprised at how much exercise and the benefits that even 30 seconds allows.
This exercise will help those with neck and back pain and those whose muscles are weak from sitting in the office all day. Stretch your neck by moving your head forward, back, left and right. Only make linear movements, avoid circular movements as this can cause more tension in the muscles. Then stand on your hands and knees with your fingers forward and toes backwards. Be sure that your knees and hips are aligned and are at hip width. Then pull your stomach in, hunching up like a cat. Then reverse the movement. Repeat this stretching and loosening action several times. If you have the opportunity to do this movement during the day, you can increase your energy level with very little effort. Doing this exercise in the morning will prepare your muscles that are relaxed following sleep, making them fresh and ready for a busy day.
Don’t let your axis shift as you sit, sit straight
Many people have heard warnings like “Eat your vegetables! Sit straight! Look here!” from their mothers as children. Yes, our mothers were right. As most of us now spend our entire days sitting in an office, sticking to the general rules about sitting straight is now a far more important requirement for both our posture and our health. If we have days spent so busy at our desks that we even forget to move, then you must have a chair that is suited to our height and weight, and the ergonomy of your body. However, if this is not possible, then you must purchase a cushion that is specifically produced for this purpose, and which supports your lower back. Be careful to sit and lean back fully on the chair, you will reduce the load on your back in this way. In the seating position, the head, neck and back must be perpendicular to the ground, parallel to the chair and our feet must be flat on the ground. For this, you must give up on shoes that may be aesthetic, but also the killers of your back, and choose orthopedic and flexible soled shoes which allow you to press your feet firmly on the ground. (At least keep a pair of shoes like this at your office, and prefer to wear heels for as short a period as possible.) The form taken by the main skeleton of the body must leave the arms free to move, they must be bent, not straight. Elbows should be at a 75-90 degree angle, should not be in the air and should rest on a surface. You can try the following: If your elbows are held at a wide angle (far from your body) you will feel discomfort and spasm; if they are resting on the chair then they will be too far back, and if they are resting on the table then you will have to hunch over. Another important matter to consider when sitting is the angle of the computer screen to your eyes and the height difference between eye level. If the screen is below your eye level and you have to lean your neck forward, it is recommended to use a book or any other object below the screen to elevate it to provide a seating arrangement that does not disrupt your straight position.
Take a break from sitting
Even if you are sitting in an ideal position in the world’s most comfortable chair (and the existence of such a chair itself is debatable) you must take a few minutes break from sitting, stand up, walk, stretch, and exercise. Australian and American experts repost that as the time spent seated increases, the risk of fatal and chronic diseases such as cancer, diabetes, heart disease and high blood pressure increase. The latest research carried out at Sydney University proves that the structure of our body is not suited to sitting all day, and that prolonged sitting is a risk factor leading to death. As someone who is aware of this information, you must not be affected by judging eyes at the office and give your body the right to stretch at least every 2 hours.
How must you carry loads?
Carrying or lifting an object is not part of your normal, daily physical structure, and can cause extra load and difficulty. Lifting and carrying loads contrary to your physiology can cause serious injury. The first rule is that regardless of how important the item you need to carry, you must not strain your back. Your back is not suitable to lift heavy loads. When lifting anything heavier than your cot, always bend at the knees, not the waist. When lifting a heavy load, you should take the weight not on your ankles but knees, bending your knees slightly to support the lifting. There is also no problem with using your abdominal and leg muscles for support.
If you are constantly lifting loads due to your work, it is time to have a support belt among your work equipment. This belt will help you to maintain correct posture while lifting. It is a good idea to hold the object you are lifting as close to your body as possible. Every load that you lift holding close to your chest means less pressure placed on your back. Try to lift a 2 kg sack from the furthest distance, and then slowly bring it closer to your chest. You will feel the different muscle groups engaging in your body. When carrying a heavy load, try to balance it between both arms. If you are carrying a suitcase, change hands to pass the load from one arm to the other. After how long? You con be sure that your arms will let you know when you need to switch.
Maintain your posture while driving
While you are driving your focus is on the road and you can disrupt your posture without realizing, subjecting your body to unnecessary pressure and load. However, those who live in the city and spend a lot of time in traffic jams must be more aware of their driving posture and that they must not compromise on their ideal seating position. Therefore, every time you get in your car, lean back and hold your head comfortably, like a ritual. Adjust your seat so that there is proper distance between your body, the pedals and the steering wheel. If you are leaning forward, using your toes on the pedals or reaching for the steering wheel then the distance is too far. If you are sitting with your chin close to the steering wheel, doubled over, then the distance is not far enough. Try to set the optimum distance and be sure to leave a 10 cm space between your head and the headrest.
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