- 1 What the Best Ways and Exercises There Are to Correct Bad Posture
- 1.1 What is Good Posture?
- 1.2 What should an Ideal Sitting Posture be?
- 1.3 How should the posture be?
- 1.4 What are the causes of the bad posture?
- 1.5 What is done to correct postural disorders due to habituation?
- 1.6 Useful Things You Can Do to Correct Your Postural Disorder
- 1.7 4 Exercises To Reverse Bad Posture
What the Best Ways and Exercises There Are to Correct Bad Posture
The posture, which is a smooth and balanced array of skeletal items, protecting the body’s supports from injury and progressive deformation, is one of the important factors affecting the person’s physical and mental condition throughout his life. Familial factors, structural disorders and habits are the determining factors in postmenopausal women affected by various factors.
What is Good Posture?
Standing is different during sitting, lying or moving. For example, while standing, the head should be upright, the chest forward, and the inside of the abdomen. This is an aesthetic look that adjusts the relationship of the parts of the body to each other and allows the organs, arms and legs to function with minimum energy consumption.
What should an Ideal Sitting Posture be?
The back should be flat and the shoulders behind, the hips should be behind the chair. A rounded towel or a waist cushion can be used to maintain the waist hole. Body weight should be evenly distributed. The knees should be slightly elevated from the hips. A foot riser can be used for this. It should not sit in the same position for more than 30 minutes. The leg should not be thrown on the leg. When getting up from the sitting position, the seat should be moved to the front of the chair and the legs should be flattened and raised. Bending forward should be avoided.
How should the posture be?
A pillow should be placed under the head, but the pillow should not be too high. The shoulders should stay under the pillow. A pillow should be placed under the knees while lying on the back, and between the legs lying on the side. A long time should not be put in the face, lying on the face should be put a pillow under the abdomen. Thus, the physiological curvature of the spinal cord should be maintained.
What are the causes of the bad posture?
Pregnancy, obesity, aging, muscle weakness, high heeled shoes, tense muscles and decreased flexibility, poor working conditions, poor sitting and standing habits, sleep disturbances, mood disorders cause bad posture.
Posture varies according to body type, genetic characteristics, race and gender, season, economic situation. A malnourished person will not have the energy and muscular endurance necessary to keep the body parts in the correct position as a habit. Inadequate nutrition, especially during the developmental period, causes bad posture.
The size of the quilt also affects posture. Short stature stands very upright, long stature tries to approach average stain by creating exaggerated slopes in back and length.
While sports such as dancing, gymnastics, diving, fencing can cause a rigid posture, there is a slight humpback posture among those engaged in sports such as long-distance running, boxing, wrestling.
What is done to correct postural disorders due to habituation?
Most patients are unaware that their posture corrector is impaired and contribute to their physical symptoms. Proper and bad posture should be taught first in correcting postural disorders due to habituation. The best way to correct posture and maintain proper posture is always to practice. A hard bed should be fitted with a pillow to support the neck pit. When lifting and placing objects, knees should be bent, heavy objects should be carried using both hands and moving as close as possible to the body. Comfortable and easy to wear shoes should be preferred. Long-term and frequent wearing of high-heeled shoes should be avoided. Regular exercise should be done.
Useful Things You Can Do to Correct Your Postural Disorder
We hear the word ‘you are hunching’ throughout our lives. But still shrugs and we continue to write messages by tilting our neck. Now it is time for us to give up this morality and listen to the people; we also have a good reason to listen to them.
According to physiotherapists, there is a serious negative effect on our health when we are in a bad position: ” Standing when we are standing or sitting, a sign of how the stares is adapting to every move or body of the body. ‘
Bad posture corrector can be a major source of all the pain in the body; because you are putting all the burden on your body. This significantly affects your mood and your mental health. According to Health Psychology‘s number 2014, this situation makes you sad, angry, angry, fearful or sleepy. Even if just standing up makes us feel more active and less tired, it’s worth trying to fix!
If you are on foot, your centre of gravity needs support. To achieve this, imagine that you draw a straight line, this line from behind your shoulders to the back of your hip, from the front of your knees to your ankle. Keep your head upright and hope that your jig will be parallel to you.
- Set your home and home computer at eye level or slightly below eye level.
- Make sure that each part of your body is supported. Use ergonomic helpers for your wrists and elbows.
- It will be useful to go back to sleep. Support your sleep by putting a cushion underneath your neck and between your legs.
- Choose shoes that do not have as high heels as possible and provide your springs.
- Be sure to use earphones while talking on the phone.
- Keep your muscles and joints moving throughout the day.
- Try to keep your stones close to your body.
- If you have been sitting for a while, get up and walk. It will be good to move a few minutes, even if it is a few minutes.
4 Exercises To Reverse Bad Posture
The Chin Tuck can help reverse forward-head posture by strengthening the neck muscles.
This exercise can be done sitting or standing. Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back (image at left). Hold for 3-5 seconds and then release. Repeat 10 times.
Tip: The more of a double chin you create, the better the results. If you’re in a parked car, try doing the Chin Tuck pressing
the back of your head into the headrest for 3-5 seconds. Do 15-20 repetitions.
Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine and head should all be against the wall. Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W” (image at left). Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.
This exercise loosens those tight chest muscles!
Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.
Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds (image at left). Repeat this stretch two to three times on each side.
Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.
Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.
Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor (image at left). Hold this pose for 20-30 seconds, and then switch sides.