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How To Reverse The Effects Of Bad Posture

  • November 22, 2019

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How To Reverse The Effects Of Bad Posture

Working at a desk all day isn’t good for your back. As time goes on working in an office can be bad for your health in a number of ways and it is important for you to make changes to better stay fit. 

For example choosing to run in the mornings before work can increase blood flow. Choosing to eat healthier snacks at your desk can help digestion. And bringing your own lunch to work can make all the difference. Staying healthy in the office is important. 

One of the biggest issues you might face after working in an office is bad posture. Posture issues can cause a myriad of pain such as POTS and a hunched spine and if you want to avoid a trip to a POTS Treatment Center you need to make positive changes to your habits now. Today we are going to look at common posture issues and how you can fix them. 

Forward Neck

If you are sitting at a computer all day long and you are hunching over to see what you are doing you will likely develop this issue. Forward neck can be fixed by performing chin tuck exercises as well as making sure to strengthen neck muscles. Chin tuck is done by looking straight ahead and placing two fingers under your chin before pushing your chin up. Hold your chin up for 5 seconds and then release. Repeat 10 times. 

Hunched Back

This is one of the most common posture issues of all and is known as postural kyphosis. It causes the excessive curves in your back that make you lean forward slightly and feel stiff. The best way to counteract this is to stretch your chest by using an open doorframe. Place bent arms against either side of the door, keeping your elbows and shoulder in line. Push your chest forward until it feels like it is stretching and hold for 15 seconds. You can also help release a hunched back by using a foam roller on your upper back or massaging it 

Rounded Shoulders

Rounded shoulders develop through time and are often caused by daily activities such as sitting for a long time or using your phone of tablet for too long. The excessive bending of the shoulders forces your chest muscles to pull your shoulders in creating a rounded look. To fix this issue you can stretch your chest like in the point above, and try something else. By working on your shoulder stretches and making them more flexible your chest won’t pull them in as harshly. Use a foam roller and lie on the floor with the roller under your back vertically. Take some light weights and straighten your arms until it feels like your shoulders are stretching. Hold for 30-60 seconds. 

Anterior Pelvic Tilt

Having your pelvis tilted one way or the other is caused by sitting incorrectly and putting strain on one side of the body. It is important to avoid this and you can fix it by lunging and squeezing your glutes to open up the muscles.