Slouching in a chair, hunching your back, leading a sedentary lifestyle, not having an exercise routine, poor core stability, and looking down at the computer and/or cell phone for extended periods of time can lead to postural issues. If not corrected in time can contribute to serious health issues.
Poor posture occurs when our spine is situated in unnatural positions for extended periods of time, occurring as a result of one’s daily activities.
1. Slouching in a chair
Standing, moving, or sitting in a lazy, drooping way can lead to severe pains and ache if not corrected in time.
Exercises to correct a slumping posture:
- The bridge
- back extension
- plank
2. Leaning on one leg
Improve this posture, by getting into the habit of standing with your weight evenly distributed on both legs.
Exercises to strengthen your buttocks and core muscles will help correct uneven hips:
- plank
- side-lying leg raises
- The bridge
3. Rounded shoulders
Typically caused by poor posture habits, muscle imbalances and focusing too much on certain exercises, such as too much focus on chest strength while neglecting the upper back.
Exercises to strengthen your core, upper back and chest muscles will help correct rounded shoulders:
- plank
- The bridge
- seated rows in a gym or pull-ups
- chest stretches
4. Cradling your phone
Technology has brought with it this increasing postural issue. This posture can place strain on the muscles and other soft tissues, and lead to muscle imbalances between the left and right side of your neck.
Try to get into the habit of holding the phone with your hand or use a hands-free device.
Exercises for neck stiffness and pain:
- chest stretches
- neck stretches – gently lower your left ear towards your left shoulder; hold for 10 to 15 deep breaths, then repeat on opposite side
- neck rotations – slowly turn your chin towards one shoulder; hold for 10 to 15 deep breaths, then repeat on opposite side
5. Sticking your bottom out
Wearing high heels, excessive weight around the stomach and pregnancy can all contribute to a ‘Donald Duck’ posture.
Exercises to correct a “Donald Duck” posture:
- plank
- side-lying leg raises
- hip flexor stretches
- standing thigh stretch
Are You Standing Right?
Imagine a string attached to the top of your head pulling you upwards. The idea is to keep your body in perfect alignment, maintaining the spine’s natural curvature, with your neck straight and shoulders parallel with the hips:
- keep your shoulders back and relaxed
- pull in your abdomen
- keep your feet about hip distance apart
- balance your weight evenly on both feet
- try not to tilt your head forward, backwards or sideways
- keep your legs straight, but knees relaxed