Suffering from bad posture?
Pain in the neck, shoulders and back are common in the office due to extended periods of sitting down, bad alignment and general lack of core strength. This can limit the exercises you are able to do without further issue and reduce quality of life! It can also be difficult to fix if you don’t really know how to but rest assured, these tips will definitely help you.
TIP 1! STRETCH YOUR CHEST
Most people I see have very short pec (chest) muscles. Because life happens in front of you, you use the anterior portion of your body, basically all the pushing muscles rather than the pulling ones. You are essentially training all anterior (front) and this causes the muscles to be tight. If you try to sit straight and tall, it only makes the issue worse as the back of your body can’t contract properly through this obstacle (front tension) and then you get muscle ache. By stretching out your chest and shoulders, this removes the obstacle which improves posture and helps you build your back to counter act this in the future.
TIP 2! STRENGTHEN YOUR BACK
Once you have warmed up and fully stretched the front of your body, the back of your body known as the ‘posterior chain’ can function and be strengthened without pain. By building these muscles adequately, they will work much better in maintaining this new and improved alignment, meaning you can enjoy a more erect, pain free and better functioning physique. This will also reduce your risk of injury and improve your movement when training. Muscles to be focused on include the rear delts, mid traps, rhomboids and erector spinae.
TIP 3! BE MORE SELF AWARE
When you sit down, ensure that you are sitting straight and take care of yourself. Self awareness is essential so you can see which areas of your life are contributing to your bad posture so you can find a solution, you should not destroy yourself for a living! Many of my clients have even bought desks where they can stand up to improve their conditions, they realise the value of proper self care. Try to engage your core muscles more in the gym which will tighten up your mid section, helping you to protect your lower back from injury and improve your posture.
If you require professional help with a physio if your condition is chronic, I recommend my friend Tyrone Kon. He is excellent at his job, down to earth and professional. Here is the company he works for with some information about him. Click here.
If you have any questions, contact me on my social media pages.
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