Tips and Tricks for Improving Your Posture!
The following suggested procedures have been developed as harmless but highly effective methods to improve body posture. The complete program consists of an objective posture test, 30 days of daily adapted exercise and a re-test. Years of anthropometric research have shown the greatest majority of non-pathological or non-congenital posture problems to be caused by habitual imbalanced usage and tone of supportive muscle tissue. Gravitational and stress factors working on fatigued or imbalanced muscles can and will bring about posture defects. These conditions worsen and become more difficult to correct as time passes. The following activities are recommended for those who experience these common defects. All questionable conditions should be referred promptly for specialized professional care. The sooner a posture defect is identified, the easier it will be to correct. Therefore , a regular test and retest program is one of the utmost importance, especially for school age children.
Principle: Strengthen upper back muscles and stretch neck and chest muscles
This is the most commonly found posture deviation and has many adverse effects. It usually responds quickly to the following procedures.
1. Simulated “breaststroke swimming” while lying face down with the head held high. Five minutes total “swimming” time each day for 30 days.
2. Lie face up and arch the back forming a bridge from the back of the head to the buttocks. Hold ten to twenty seconds – three times each day.
3. Stand with your back flattened against the wall and press the back of your head against the wall with a good amount of pressure. Hold 60 seconds – three times each day.
4. Sit or stand erect and breath in and out deeply. Slowly raise arms up with inhalation and lower with exhalation.
5. Emphasize a sit tall, stand tall, and walk tall attitude.
Principle: Stretch back muscles and strengthen and flatten abdominal muscles.
This condition is usually seen in combination with either a forward head and/or lordosis (swayback). Low back trouble and protruding abdomen are among the troublesome side effects. The recommended procedures follow.
1. Lie on back and support lower back with hands. Flex both legs high into a vigorous alternating bicycle leg exercise for a total time of 5 minutes each day.
2. Lie on back and hold a tight knee-to-chest position for 60 seconds – three times each day.
3. Standing with legs straightened, bend full forward from hips. Hold shoulders tightly downward and under for 60 seconds – three times each day.
Principle: Strengthen shoulder and neck muscles and stretch trunk muscles.
This condition is commonly caused by habitual one-sided activity and position. It will respond in part to the following features. Low Left Shoulder – right head deviation.
1. Left arm is fully extended above the head while standing, and the right arm is fully extended downward along the side of the body. Exert an upward reaching effort with the left arm and a downward reaching effort with the right arm.
2. Grip and overhead horizontal bar with the left hand and support the entire body weight for 60 seconds – three times a week. Low Right Shoulder: Left head deviation. The same procedures in reverse are recommended.
Principle: Raise low hip, shift weight bearing and loosen pelvic articulation.
A low hip can be the result of a tipped pelvis or an anatomically short leg. A specialized professional examination is suggested in all conditions exhibiting a limp or greater than a 3 degree tip. An uncorrected low hip can bring about scoliosis. A healthy hip can many times be corrected by the following procedures.
1. Lie on back and place soles of feet together while ending and separating knees apart. Allow leg weight to force knees to the outside and down This will tend to loosen and square the pelvic bones. Hold for 60-seconds – three times a day.
2. Stand on the leg of the high hip and place the foot of the low side hip on the edge of a chair or table. Bend forward and backward from the hips, holding this leg position. Fifty movements each day.
Principle: Stretch lateral ligaments, realign metatarsals and strengthen ankle control.
This condition can be congenital but is usually the result of weakness, fatigue, or trauma. The foundation mechanics involved predisposes one to secondary knee and back problems. The center of the tibia should normally be located immediately above and behind the second metatarsal joint. It is a relatively simple procedure to realign and strengthen an ankle with the following procedures.
1. Roll foot over on to outer edge and bring to bear some standing weight thus stretching the lateral ligaments and realigning the tarsal joints. Hold 60 seconds – three times each day.
2. Walk on toes for at least 10 minutes each day while barefooted.
Simple Scoliosis – A single “C” curve usually develops as a result of movement and position habits. The spinal musculature becomes imbalanced and should be corrected before the conditions progress into a compound scoliosis. All faulty habits in sitting, , sleeping, and working should be considered. When indicated, recommendations for a low shoulder or a low hip can be helpful in modifying this condition.
Compound Scoliosis – A fully developed “S” curve scoliosis cannot be corrected by any known exercise routine. The most that can be hoped for is compensation wherein hips and shoulders are leveled and spinal muscles equalized. All uncompensated scoliosis should be referred for specialized professional care.