Proper posture is the last thing on our minds when we’re cramming for school or work. Sitting for hours in front of your computer and rarely getting up to stretch can actually take a toll on our spine and the rest of our muscles. Unfortunately, this can lead to back pain which can range from mild to severe depending on our condition not to mention make you look smaller because of your hunched posture.
Luckily, it is not too late to correct your posture so if you want to prevent the onset of back pain and other spine related injuries in the future, these tips are worth following today.
- Rounded shoulders workout. For those with rounded shoulders, the biggest problem here is the weakening in the middle and lower portion of the trapezius. To fix this issue, you need to lie down on the floor on your back with your arms at 90 degree angles on either side of you. While keeping your elbows angled, raise your hands off the floor by pushing your shoulders back and pulling your shoulder blades together. Hold for 2 seconds before releasing. Do 3 sets of 12 reps every day.
- Start moving. Like it was mentioned before, we often go for hours sitting in one position, tapping away in our keyboards. This can cause problems with our spine which is why you need to get up and stretch every 30 minutes or so. You can even go for walks or do some light exercises to get your blood pumping and your muscles loosened.
- Work on your core muscles. Did you know that building up your core muscles can actually help with your posture? Your core muscles aren’t just limited to the six packs you’re sporting at the moment but it also refers to the muscles in your pelvic area. When you exercise your core you will be able to sustain proper posture no matter what movements you are doing while at the same time, improve your physical performance and boost digestion as well.
- Duck feet. If you have assessed your posture and noticed that you have duck feet, you will need to do this exercise. First go into a push-up position with your feet on top of a stability ball. While you engage your core, tuck your knees under your chest to bring the ball close to your butt. Hold this pose for a few seconds before releasing. You need to complete 2 to 3 sets of 10 to 12 reps daily.
- Sit up straight. Just because you are in a work mode it doesn’t mean that you should forget to pay attention to your posture. For sure your parents have taught you to always sit up straight so it is best to keep that in mind. Always remember to keep your back straight, your head positioned forward, and your shoulders dropped. This may take some time getting used to but it is important if you want to avoid back problems in the long run.