A good posture is something everybody wants, but a lot of people don’t focus in this direction. Incorrect posture and stress can also lead to different issues, such as back pain and headache. It can also lead to arthritis due to abnormal wear and tear on the joint surfaces
Physiotherapy will help strengthen your posture to avoid these issues, improve your appearance, and give you more rest every day.
Bad posture vs Good posture
Bad posture can be due to a variety of factors. Long sitting times, a sedentary lifestyle, low core stability, and muscle fatigue or sore joints all lead to poor posture. There is no single cause, poor posture hinders the capacity of the lungs to completely expand, increases the risk of injury, and may cause muscle pain.
Bad posture comes in a variety of ways. An arched back, a bent shoulder, a chin pressing forward an extension of the belly, or some sort of sagging or C-shaped form in the spine is not conducive to good posture.
Good posture means your shoulders are relaxed and slightly lowered, and your lower belly is smooth. The midline should be extended from the middle of your head, across your elbows, hips and knees, and to the end under the foot arch.
Tips and exercises for poor postures
There are some easy things you can do to make sure you have a good posture. Sitting, walking, or sitting in the office couch is a perfect way to break the habit of slouching. Holding the head straight and pushing back gently can also help stop sagging. Pulling the shoulders back a few times will help alleviate tension, boost circulation, and increase awareness of the muscles that are there to prevent them from moving. A sturdy mattress and a pillow are both helpful in maintaining a comfortable sleeping position. If you sleep on your side, sleeping with a pillow between your knees helps to ensure proper alignment.
Exercises are also effective in bad posture. They can be done 3-5 times a day, often sitting at a work desk or resting on a sofa. Basic strengthening exercises, such as raising chins while sitting in a chair, are a perfect way to enhance spine support. Tighten your shoulders, where you stand or stand and press your shoulders back as hard as possible multiple times to encourage the muscles to lift your shoulders. Repeating these kinds of tasks is a good way to help you remember.
How do physiotherapists help to restore posture?
The toughest part of correcting the posture is understanding we’re doing the wrong thing. Harmful activities, such as sitting in a chair or leaning over one knee, are part of our everyday life without being aware of their risk, and often the first clinical visit is too late when problems occur.
A physiotherapist is a specialist who can examine your current posture, its effects on your body, and your level of consciousness increases to detect the current behaviours that lead you to develop a bad posture. If a support device or splint is required, the physiotherapist will alert you and decide which device is appropriate to correct your posture.
In cases where bad posture is not extreme, the physiotherapist will focus on strengthening your muscles, enhancing your balance, and correcting your way of sitting, standing, and walking. If you have problems from bad postures, such as muscle discomfort or general stiffness, the doctor may be able to repair these injuries and get the correct technique or massage to strengthen your posture.