Bad posture is way too easy. Slouching over a computer keyboard or dinner table feels natural and is the unfortunate standard for many people.
More than half of the UK suffers from crippling posture problems. But there are ways to fix bad posture that doesn't require the help of a medical doctor.
Massages are proven ways to help improve posture. Browse to know how to fix bad posture over time.
What is Posture?
There are two types of posture: dynamic posture and static posture. Dynamic posture is how you hold your body while it's in motion.
Static posture is how you hold your body when you are not moving. When people mention posture, they are usually talking about static posture.
This type of posture includes sitting, standing or lying down. But both types of posture are important in maintaining good health.
Dynamic posture is more challenging to maintain if you have not already taken the steps toward establishing good static posture.
What is Good Posture?
Good posture is hard work. Keep the chin tucked while seated.
Relax your shoulders. Keep your shoulders back. Place your shoulders over your hips.
These sound like easy directions until you try to think of all the rules of good at once.
You sit in a chair and immediately get into a comfortable position based on what feels right. But what feels right is based on habit and not what's necessarily best for your body.
Your body is used to the way you sit and stand every day making even the smallest change feel awkward. Why bother with maintaining good posture when it requires so much work?
The main reason is that poor posture can be crippling. Many people suffer from increasing back pains after the age of 40 when they don't correct poor posture.
Bad posture also means using more energy. According to the Multiple Sclerosis Trust, core muscles in your abdomen work more efficiently when they are aligned correctly.
Muscle weakness, problems with coordination, fatigue and back pains are all improved with good posture.
How to Fix Bad Posture
According to the U.S. National Library of Medicine, the key to good posture is in the position of your spine. The natural curvature of your neck, middle and lower back must be maintained in order to fix your posture.
When you overarch your back or slouch your shoulders, you pull at the natural curves in your spine putting a strain on the back. Here are a few ways to fix your posture over time.
Wear Comfortable Shoes
High heels, like stilettos, look great but can change the way you walk by shifting your centre of gravity. Wearing low, comfortable heels balances out the way you walk leading to improved posture.
Maintain a Healthy Weight
Excess weight puts stress on the body leading to bad posture. Take time each day to do exercises that strengthen your core.
Your core abdominal muscles are at the heart of a good dynamic posture. A strong core keeps your back erect and shoulders balanced as your midsection provides needed support for the back.
Keep Good Posture in Mind
Think about how you're sitting or lying down. This may seem like an inconvenience, but some posture mistakes are easy to correct.
Taking a moment to remember how you're sitting or standing can help you gradually break bad posture habits. Don't attempt them all at once.
Start with small changes like pushing your shoulders back or keeping your chin tucked.
Create a Comfortable Work Space
Keep work surfaces at a comfortable height when using a computer or tablet. A keyboard that's too low means slouching to reach the keys.
It also means you need to keep your neck bent at an uncomfortable angle to view the screen. Use a platform to raise your screen while at work.
The same rule applies when eating a meal. The height of your dining table should be high or low enough to prevent slouching.
Massage & Posture
Massage therapy can be a great way to improve your posture. Most of the strategies for improving posture are uncomfortable at first and require practice.
Getting a massage is a great way to ease into better posture. Massages help posture by allowing your body to reset.
Massages help stretch and lengthen tightened muscles that may be leading to poor posture. You can stretch these muscles on your own, but a few minutes of stretching rarely compares to 30 minutes or an hour of massage treatment.
Relaxing the shoulders is also key in maintaining good posture. Anxiety can lead to hunched, tightened shoulder muscles.
A deep tissue massage can help loosen tightened muscles in the shoulders helping you relax and realign your spinal cord.
These are also types of massage work well in promoting relaxation needed to improve your posture:
- Aromatherapy massage
- Neck massage
- Electronic pulse massage
- Chair massage
Massage therapy can be done at home with the right tools. If you have chronic posture problems, it might be worth investing in your own massage tools to help your body make the necessary adjustments on a daily basis.
Take Control of Your Posture
Not everyone has the time or inclination to manage posture throughout the day. Busy professionals are less likely to keep posture rules top of mind when dealing with a crisis at work.
A good massage therapist can show you how to fix bad posture over time. However, if you don't have time for an appointment, you can get similar results at home.