Posture: Is It Time to Check Yours?
Posture is a hot topic at the moment. I’m seeing a lot of people from across Eastbourne who’ve been working from home more now since Covid, who want to improve their posture. If you’re struggling with poor posture can make you unbalanced and cause a number of problems up and down the body.
One of the main postures that is becoming increasingly common is the kyphotic posture, this is where you start to have an excessive curve in your upper back.
This is especially seen in those who work in offices with computers or other jobs where you are in a compromised bent over position, with the head forwards.
What is kyphotic posture?
Kyphosis, otherwise known as rounded back, is a posture that is reversible through non-surgical treatment, mainly through corrective exercise and re-alignment through chiropractic and sports therapist treatment.
When in this position your spine and muscles start to adapt, making simple tasks that were previously easy, but now are challenging or painful. In most cases these aches can be easily fixed through chiropractic or sports therapy treatment and the right exercise program.
If your poor posture is left for too long, it can increase negative effects on your neck, shoulders and spine.
Symptoms of poor posture include:
- Neck pain / tightness
- Rounding of the shoulders (forward position)
- Upper back & or shoulder pain
- Increase in headaches
Posture causes & solutions:
Sitting for prolonged amount of time can cause the rounding of the shoulders and of the upper spine.
Take regular breaks to walk and move your body in different stretches and positions, this will allow for blood flow and for the muscles in and around the spine to activate.
Poor seating arrangement, slouching, sitting too far away from the computer/table, not being at the right height.
Have your computer screen at eye level, seat adjusted to correct height and keyboard/mouse close and elbows at 90 degrees with shoulders back.
Muscle Memory, your muscles will adapt to the position they are placed in, slouching will have a big impact on your spine.
Engage back and shoulder muscles mindfully. Encourage pulling the shoulder blades together, drawing the shoulders back and sitting upright.
Come on Eastbourne! There’s lots we can all do to look after our posture.
These are some exercises and movements you can do during your short breaks between work or whilst sat down if you feel your posture becoming rounded. These active solutions will help stretch tight muscles while strengthening the weak, together the cause of your poor posture.
Y, W, T, L posture exercises
Great movements are the Y, W, T, L exercises. They can be done in standing position, while lying on the floor, or on a foam roller.
Y, W, T and L all draw your shoulders backwards, squeezing and activating your upper back muscles, whilst stretching your muscles on the chest which will be tight and tender.
Chest / Pec stretch posture exercises
Working at a desk can make the chest/pec area tight, which in turn brings the shoulders forward.
Rounded shoulders can lead to kyphosis of the spine, and “upper crossed syndrome“, causing changes in the muscles of the neck, chest, shoulders and upper back.
Deltoids and shoulders posture exercises
The rear deltoids/back of shoulders is often a neglected area, especially in comparison to the chest.
Exercising this area, through dumbbell rear delt flys or barbell rear delt holds, can greatly change your posture and increase strength around the back of your shoulders.
Shoulder mobility work
Working the rotator cuff muscles and the shoulder joint through a variety of movements can be painful for some, if they have frozen shoulder or inflammation (bursitis of the shoulder), but otherwise should be easy enough.
Stand with your back against a wall, with elbows bent to 90 degrees and the backs of the hands against the wall. Then simply raise hands up and down above head.
Strengthening the core is vital for everyone, as it’s what stabilises the back and protects the spine. Plank exercises are excellent for core strengthening.
I prefer the side plank to the front plank, as it can be both safer to do and harder for the body to “cheat”.
You can find out more about how the side plank (along with other exercises) are really helpful for low back pain in this blog about the Big Three Exercises to help with low back pain.
What can Lushington Chiropractic Clinic in Eastbourne do to help you?
If you’re local to Eastbourne, then get in touch.
Sports massage therapy
Sports/deep tissue massage can make a big difference in increasing range of motion, by relaxing the tighter muscles around the neck, shoulders, back and spine whilst advising on exercises that will help with increasing activation of the weaker muscles.
Chiropractic is also great to ease muscular and joint aches and pains, while addressing lifestyle and postural issues.
Lushington Chiropractic is based in Eastbourne town centre. We’re a multidisciplinary clinic with chiropractors, sports massage, acupuncture and more, offering you a truly integrated approach to your healthcare.
If you found this helpful check out our other Blogs on helping with Posture problems:
By Aaron Goacher
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