The proper alignment of the body not only helps prevent pain and injury but also stimulates confidence and humor. We tell you how to do it. The correct alignment of the body helps to avoid over stressing the joints, muscles and spine, which relieves back muscle pain and decreases the likelihood of suffering an injury. But there are a series of exercises to improve the position that you can put into practice right now.
“In the teenage years, it probably seemed like a requirement to become an adult to” get right, “but those insistent people were right. Good posture helps you to be healthy, “says Jane T. Hein, a Mayo Clinic physiotherapist.
As an additional advantage, the correct body posture can improve productivity and mood, in addition to allowing us to use muscles more effectively. “It is likely that improving the position requires time and a conscious effort, but the benefits of feeling good make it worthwhile”, adds the specialist. Below we share your advice and recommendations.
Correct Posture: Test to discover it
- Stand up against the wall and let the back of the head, the shoulder blades and the buttocks touch it, while the heels are kept at a distance of 5 to 10 cm from the wall.
- Put your hand flat and place it behind the coccyx. Just slide the hand between the lower back and the wall to achieve a correct curvature in the lumbar spine.
- If there is a lot of space behind the lower back, insert the navel into the spine to flatten the curve of the back and bring it gently to the wall.
- If there is very little space behind the lower back, arch your back just enough to slide your hand.
- Stay away from the wall while maintaining the correct posture. Then go back to the wall to see if you kept it.
Problems that Bad Posture Brings
Unfortunately, the ideal posture is usually the exception, rather than the rule. Poor posture can affect from the head to the feet, generate lumbar pain and, therefore, lead to a series of problems.
Back pain and Headache
Poor posture can stress the muscles of the back of the head, neck, upper back and jaw. This can press on nearby nerves and cause what is known as a tension headache or headache from muscle spasm.
Back and Neck Pain
Pain and tension or stiffness in the back and neck may be due to injuries or other conditions such as arthritis, herniated disc and osteoporosis, but poor posture also often contributes. Although it is almost never fatal, back and neck pain can become chronic and decrease the quality of life.
Knee and Foot Pains
Muscle weakness, stiffness, lack of balance, lack of flexibility and poor alignment of the hips, knees and feet can prevent the kneecap from sliding smoothly over the femur. The resulting friction can cause irritation and pain in the front of the knee, a condition known as patellofemoral pain. The misalignment of the foot and ankle can also trigger a plantar fasciitis, a condition in which the thick band of tissue that connects the heel to the metatarsal region (plantar fascia) becomes inflamed and causes pain in the heel.
High Back Pain and Impingement in the shoulders
The rotator cuff is a group of muscles and tendons that connects the upper arm to the shoulder. Tension, weakness or muscle imbalance resulting from poor posture can irritate the tendons of the rotator cuff and produce pain and weakness. A stooped, forward-leaning posture can also cause these tendons to be clamped. Ultimately, this can result in a tear in the rotator cuff tissue, injury that is more severe and can cause significant pain and weakness and limit the ability to perform daily activities.
Pain in the Jaw
A posture with the head tilted forward can stress the muscles under the chin and overload the temporomandibular joint. This could generate pain, fatigue and a click in the jaw, in addition to difficulty opening the mouth, headaches and neck pain.
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Fatigue and Respiratory Problems
Poor postural habits can restrict the rib cage and compress the diaphragm. This can reduce lung capacity and cause shallow or difficult breathing, fatigue and lack of energy, which can affect overall productivity.
Improving posture can help prevent or reverse many of these conditions. You will be surprised to see how you can improve your quality of life, just by standing a little more upright.
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Exercises to Strengthen the Back
Try these exercises for back pain and improve posture while standing, sitting or lying on the bed. Concentrate on the mobility of the spine and breathing.
- I made the pose of the bridge on the bed when I woke up. Rest on your back on the bed with your knees bent and your feet resting on the mattress. Inhala, then exhale slowly and curl the coccyx to raise the buttocks and spine, one vertebra at a time, until the shoulder blades support the weight of the body. Pause and inhale, then exhale slowly as you lower the spine again.
- First of all, before starting your day, you need a warm up to avoid a sudden throbbing pain in the back. To do this, lie on your back and stretch your arms behind your head. Bend the knee and bring your legs so bent to touch the chest with your thighs. Then I slowly returned to the starting position. I repeated the exercise about 10 times.
- In the recumbent position, put the right foot on the left knee and at the same time turn the head to the right. The scapula must remain stuck to the floor. I repeated the exercise with the other leg. This generates a twist that unzips your back.
- During the day, when you walk, I kept my posture upright. Inhala, lift your shoulders and carry them back; then exhale and lower your shoulders, as if you wanted to gently join the shoulder blades.
- Try to tilt the pelvis when you are sitting. Sit on the edge of a chair, place your hands on the inside of your thighs and rest your feet on the floor.