How to avoid 6 bad postures we adopt without realizing it

There are many things that we forget over time.

As we get older, we start to notice that we don’t remember people’s names, what we did yesterday, or why we went to the kitchen… and we start to worry about that.

But long before that happens, many of us have already lost something else, almost without realizing it: physical memory.

If you look at a child from the side, you will notice that their posture is in an ‘S’ shape and how fluid their movements are. That’s because they are still free from bad habits that cause fatigue, muscle tension and, ultimately, generate bad posture.

Poor posture, in turn, causes several complications, which can be painful. But everything can be improved with small adjustments to our lifestyle.

It is best to consult a doctor, physical therapist, chiropractor or other qualified professional, but it is good to take into account some of the most common posture errors described by physical therapist Nick Sinfield, on the website of the National Health Service of the United Kingdom (NHS, in the acronym in English).

So let’s start sitting down, but…

1. Not bent

Sitting hunched over can often feel comfortable. But over time, this position can put pressure on your muscles and cause pain.

You need to get into the habit of sitting properly. Initially, it may seem uncomfortable, as the muscles are no longer conditioned to maintain themselves in the correct position. But it’s all a matter of custom.

2. Without arching your shoulders

When working with the computer in the office, your head may tend to lean forward. This can contribute to slouching in the upper back, with consequent stiffness in the shoulders.

Something similar happens when we talk on the phone without using our hands, which can cause problems like text neck syndrome, which can in turn lead to neck pain and stiffness, back pain and headaches.

In addition to taking care of posture correction, Sinfield recommends exercises to strengthen the upper back, neck, and back of the shoulders, chest stretches, and neck posture exercises.

3. Don’t stretch your chin

Just as the head can tend to tilt forward when we sit down to work, the neck can also curve in the opposite direction. To prevent this from happening:

• gently stretch your neck upwards while tucking in your chin

• move the shoulder blades down towards the spine

• contract the muscles in your lower abdomen to maintain the natural curve in your lower back

• adjust your chair so it is not too low

• adjust your monitor so it’s not too loud

Now, let’s stand, but first…

Exercises for neck stiffness and pain

Neck Stretches: Gently lower the left ear towards the left shoulder; stay in this position for 10 to 15 deep breaths and then repeat on the opposite side.

Neck Rotations: Slowly rotate your chin towards one of your shoulders; hold this position for 10 to 15 deep breaths and repeat on the opposite side.

4. Don’t lean on just one leg

Here’s something we do to get some rest when we need to be still for a long time. But instead of using the glutes and core muscles to stand, we put excessive pressure on one side of the lower back and hips.

Over time, we can develop muscle imbalances around the pelvis area. Therefore, get used to standing still with your weight evenly distributed over both legs.

But for that, try to…

5. Don’t prance your butt

Wearing high heels and having excess weight around your stomach can result in a posture known as “Donald Duck”.

To correct it, imagine a rope tied to your head pulling up. The idea is to keep the body in perfect alignment, with the natural curvature of the spine, straight neck and shoulders parallel to the hips.

6. Don’t shrink it

When your pelvis is tucked forward and your back is flat (without the natural curve at the bottom), your body leans forward.

This posture is often caused by muscle imbalances. But spending long periods of time sitting can also contribute to a flat back.

To improve posture, Sinfield recommends exercises to strengthen core muscles, glutes, neck, back of shoulders, and back extension.

Then…

to stand well

• keep your shoulders back, relaxed
• shrink the abdomen
• keep your feet hip-distance apart
• balance your weight evenly on both feet
• try not to tilt your head forward, backward, or sideways
• keep your legs straight but your knees relaxed

This text was originally published here