Check Your Posture

How is your posture right now? Ever catch yourself slouching at your desk or hunching over your phone? You’re not alone. In today’s world of constant screen time and long work hours, maintaining good posture can be a challenge. As your expert physical therapists, Professional Rehab Associates is here to share why good posture is important and how you can start making simple changes today.

Benefits of good posture

Relieves aches and pains

Have you ever felt that nagging back or neck pain after a long day? Poor posture might be the culprit. Standing and sitting up straight helps distribute weight evenly across your muscles and ligaments, reducing strain and keeping pain at bay.

Allows for better breath control

Always swim with a buddy. Whether you're at the beach, a lake, or a pool, having someone with you ensures that help is available if needed. Even experienced swimmers can encounter unexpected issues, so the buddy system is essential. Not only is it safer to have a buddy, it can also make swimming more fun!

Boosts your Digestion

Did you know that how you sit can affect your digestion? Slumping while sitting down can compress your digestive organs, which can slow things down…way down in some cases. When you practice good posture, you are giving your organs the space they need to work efficiently.

Makes you feel more energized

When your body is in proper alignment, you are giving it a chance to relax and not have to work so hard at keeping you upright. This conserves energy, leaving you feeling more alert and less fatigued throughout the day.

For example: have you ever picked someone up off the ground and they provided no assistance? They became heavier, right? And it took more energy to get them up. That’s the same way your body operates. When it choose to slouch or have bad posture, our body is doing all of the work to hold us up, resulting in an increased amount of energy being used. 

Provides a confidence boost

Good posture isn’t just good for your body—it’s great for your mind too. Standing tall with your shoulders slightly back can boost your mood and confidence. Try it out next time you need a little pick-me-up! Easy Tips for Better Posture
It’s not always easy to incorporate better posture into your daily life. For many, bad habits are hard to break. Here are some tips to help you get started.

Seven Easy Tips to Help You Have Better Posture

It’s not always easy to incorporate better posture into your daily life. For many, bad habits are hard to break. Here are some tips to help you get started.

1. Be Mindful: 

It all starts with awareness. Throughout your day, check in with your body. Are your shoulders creeping up to your ears? Is your head jutting forward? Gently correct your posture whenever you catch yourself slouching. 

2. Strengthen Your Core: 

A strong core supports a healthy spine. Incorporate exercises like planks, bridges, and even simple sit-ups to build your core muscles. This will make maintaining good posture easier.

3. Create an Ergonomic Workspace:

Make your workspace work for you! Adjust your chair and monitor so that your screen is at eye level and your feet are flat on the floor. Your chair should support your lower back’s natural curve.

4. Use Supportive Furniture:

Invest in a good chair for work and a supportive mattress for sleep. Both can make a huge difference in your posture and overall comfort.

5. Take Breaks:

Don’t stay glued to your chair for hours on end. Stand up, stretch, and move around every 30 minutes. Your body will thank you!

6. Lift Properly:

When lifting objects, remember to bend your knees and keep the item close to your body. Avoid twisting your back while lifting.

7. Incorporate Stretching Into Your Daily Routine

Stretching is a simple way to encourage good posture, regardless of the environment. When you stretch, not only will you start to experience pain relief, but you will also encourage more flexibility for your muscles and joints. 

The following stretches have been found to increase flexibility and help with overall posture:

• Chest Stretch:

Stand in a doorway with your arms at shoulder height and step forward until you feel a gentle stretch across your chest. Hold for 20-30 seconds.

• Shoulder Blade Squeeze: 

Sit or stand up straight and squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for 5-10 seconds and repeat 10 times.

• Cat-Cow Stretch:

On your hands and knees, alternate between arching your back (like a cat) and dipping it towards the floor (like a cow). This stretches and mobilizes your spine.

• Chin Tucks: 

Sit or stand tall and gently tuck your chin towards your chest, feeling a stretch along the back of your neck. Hold for 5 seconds and repeat 10 times.

• Wall Angels:

Stand with your back against a wall and your arms at 90 degrees. Slowly raise and lower your arms, keeping them in contact with the wall. Repeat 10 times.

Take the First Step Towards Good Posture!

Improving your posture doesn’t have to be a chore. With a little mindfulness and a few simple exercises, you can stand tall and reap the benefits. If you’re struggling with posture-related pain or just want some personalized tips, don’t hesitate to give us a call or schedule an appointment . At Professional Rehab Associates, we are here to help you live your best, pain-free life in the New River Valley. So, what are you waiting for? Let’s start making those small changes today and feel the difference!