The conveniences that modern life offers and busy schedules make people accustomed to slouching. Over time, this habit of slouching can lead to serious health problems, including headaches, tendonitis, and low back pain. Prolonged slouching can also cause musculoskeletal stress on the spine and the rings between the vertebrae. To avoid this kind of problem, follow a few simple steps to break the habit of slouching.
Step
Method 1 of 3: Recognizing Good Posture
Step 1. Try to sit with good posture
The body has natural curves, and good posture will support those curves. To get good posture while sitting, pull your shoulders back, chest out, then straighten and straighten your back. To pull your shoulders back, move your shoulders back and push your chest out to make it more out. You will feel your head moving backwards. This movement will open the chest and pull in the abdominal muscles.
- Your back should be naturally straight as you pull your shoulders back and puff out your chest.
- Make sure your shoulders are straight and relaxed. Shoulders should not be lifted, bent, or pulled too far back.
Step 2. Stand up straight
Now that you've got your shoulders and chest aligned, it's time to learn to stand and walk with better posture. Start with your shoulders pulled back and relaxed, while your stomach is pulled in. The distance between the legs should be hip-width apart and balance your weight evenly on both feet. Try to keep your knees and hands relaxed, while your arms hang at your sides.
You should feel as if a rope is being pulled from under your feet to the top of your head to keep your body level and balanced
Step 3. Check your posture
To check your posture, stand against a wall. The head, shoulder blades and buttocks should touch the wall and the heels should be 5-10 cm away from the wall. Raise your arms and slide them along the wall, in the space formed behind the lower back. If you stand with the correct posture, your hands will fit snugly into the area.
- If there's room left after inserting your arms, it means you're pushing your abs and hips outward too much. You should contract your stomach and pull your back against the wall more tightly.
- If your arms don't fit, it means you're bending forward too far and need to push your shoulders back.
Method 2 of 3: Changing Daily Habits
Step 1. Have better posture at work
Many people have jobs that require them to sit at a desk. It is in this workplace that the habit of slouching reaches its worst level. When you work all day, you lean towards the computer or hunch over at the desk while working with documents. If the sitting position is too forward, you are putting pressure on the pubic bone. If you sit too far back, you put pressure on the tailbone. To stop this tendency, you should lean back into a chair, your back should always be flush with the back of the chair.
- If you feel that you are too far from the desk or computer, pull the chair closer or move the monitor so that it is on the table closer to you.
- If you find that you are still used to slouching, try setting an alarm on your cell phone to remind you to sit up straighter every hour. Over time you will get used to it and eventually you don't need to be reminded anymore
Step 2. Sit in a better position
In every aspect of life, you must sit properly to prevent muscle and back problems. You should find a mid-range that will allow you to naturally align things. Sit with your feet flat on the floor and center your weight between your buttocks and pubic bone.
This applies wherever you sit. For example, make sure you feel comfortable and sit up straight in the car, especially if you have a long commute to work. Use pillows or adjust your seat so that your back and spine are aligned and centered while you drive
Step 3. Check your posture in the mirror
To assess how your normal posture is, evaluate the way you stand. Turn to face the mirror and stand the way you normally would. If your palms are facing your thighs with your thumbs pointing forward, you have good posture. If your hands are in front of your thighs or behind your thighs, or if your palms are pointing back, it means that you have wrong posture.
- If you find your posture is not correct, pull your head back and pull your shoulders down and back. This will realign your spine and bring your posture to a correct angle.
- If you feel like your chest is about to explode, you're standing right.
Step 4. Stretch while standing
Whenever you stay in one position for too long, you should stretch. You can do this at your desk, in the car, or on the couch while watching a movie. Muscles get tired, even if you just sit still. To stretch your back and spine, place your hands on your lower back as you stand, fingers pointing down. Lean back as far as possible and hold for a few seconds. Repeat several times to free your back from tight muscles.
- If you are at home, you can lie on the floor with your weight supported by your elbows. Push your chest up, stretching your lower back and spine.
- Perform this exercise with muscle comfort in mind. Do not overstretch the muscles as this can cause injury.
Step 5. Pay attention to your sleeping posture
During sleep your posture may be very bad and this carries over into your daily walking posture. If you sleep on your side, try tucking a pillow between your knees to help reduce the drag on your lower back. If you sleep on your back, try placing a pillow under your knees to help release the strain that builds up on your lower back while you sleep.
Do not sleep in a prone position. This position puts too much tension on your neck while you sleep
Step 6. Balance the load you are carrying
There are times when you have to carry bulky items, such as a large bag, backpack, or suitcase. When you have to handle this kind of weight, you should try to balance the weight as evenly as possible so as not to put strain on your muscles and joints. If the weights are balanced, you can also maintain a normal, upright posture when walking.
To help balance the weight of your items, you should use a bag that can distribute the load evenly, such as a backpack or wheeled suitcase
Step 7. Make a cushion for the lower back
While at work, or in the car, you can sit for too long and start to feel pain in your lower back. You can prevent this by making pads to be placed along the lower back which helps maintain a more upright posture. Take a towel and fold it in half, then fold it in half again. From the long side, roll the towel into a cylinder, making it a soft pillow to lay on your chair.
If the bath towels are too large, you can try using a hand towel. Simply fold it in half, then roll it into a small pillow for your back
Method 3 of 3: Doing Stretches and Exercises
Step 1. Stretch your core muscles
The core extends from the area around the rib cage to around the mid-thigh. These muscles work together to help you stand straight and adjust your posture. You should do exercises that strengthen these muscles in order to improve your posture and overall health.
Try exercises that target all the muscles in this group. One exercise, for example, lies straight on the floor with both legs bent up, while the soles of the feet are flat against the wall. Contract your abdominal muscles and extend one leg down, until it almost touches the floor, straightening it. Hold for a second, just inches above the floor before lifting it back up. Repeat with the other leg. Do this exercise 20 times
Step 2. Increase neck flexibility
Lack of flexibility leads to muscle imbalance and poor body alignment. You should increase your stretches, which can help with flexibility in your back, arms and core muscles. You should also incorporate this exercise into your daily routine at work, where you should stretch periodically throughout the day to increase muscle flexibility even when sitting still.
- Try light stretches for neck and back flexibility. Stand or sit up straight. Pull your head back and place it in the middle of your spine. Pull your shoulders back and down and bend your arms, moving them back as if you were trying to put your elbows in your back pocket. Push your palms outwards and hold for at least 6 seconds.
- Repeat several times throughout the day to increase flexibility.
Step 3. Try the Superman stretch
To maintain good posture, you must work your back muscles. To do the Superman stretch, lie on your stomach on the floor and extend your arms above your head. Turn your thumb toward the ceiling. Tighten your glutes, contract your core, and lift your arms, head, and legs about 10 cm off the floor. Hold this position for 2 seconds, then lower your arms and legs back to the floor.
You should repeat this movement 15 times to help strengthen your shoulders and activate the muscles that strengthen your spine
Step 4. Try the T and W exercises
One way to improve posture is to increase back strength. To do the T exercise, lie on your stomach on the floor and spread your arms out to your sides, forming a big T with your body. Rotate your thumbs toward the ceiling as you contract your abs and glutes. Pull the shoulder blades closer together and raise your arms toward the ceiling as far as possible without causing discomfort. Hold this position for 2 seconds, then lower your arms. Repeat 15 times.
- To do the W exercise, lie on your stomach and extend your upper arms straight with your shoulders. Bend your arms so that your forearms are parallel to your neck, turning your thumbs toward the ceiling and forming a W. Contract your abs and buttocks, pulling your shoulder blades close together and lifting your arms toward the ceiling. Hold this position for 2 seconds. Repeat 15 times.
- This exercise works the muscles that connect the shoulder blades to the spine while strengthening spinal alignment and improving posture.
Step 5. Perform chest stretches
Chest muscles can help with posture. To stretch your chest muscles, find an angle and stand facing that angle. Raise your bent arms, while placing your forearms on the wall with your palms slightly below shoulder level. Slowly curl the shoulder blades closer together, leaning toward the corner.
Hold this stretch for 3 seconds. Repeat 12 times
Step 6. Perform the threshold stretch
The slack and strength of the chest muscles play a role in determining how far you bend. To build flexibility and chest strength, stand in a doorway and hold your arms at your sides at a 90-degree angle. Keep your elbows in line with your shoulders and rest your arms on the door frame. Slowly lean forward, pushing yourself out of the doorway and pulling your arms back into the frame. Hold for 30 seconds and release.
- Repeat with the other arm. You can also repeat this exercise many times a day.
- To stretch your upper and lower chest muscles, repeat this exercise with your arms lower on the door frame and higher up.
Step 7. Try a shoulder dislocation
Although it sounds dangerous, this exercise does not cause shoulder dislocation. This exercise helps make your shoulders more flexible, which will help keep your chest out and your back straight. To perform this exercise, you will need a broom handle or 1.5 m long PVC pipe. Hold the stick in front of you with both hands, resting on your thighs. Slowly lift the stick from your thighs, raising your arms above your head. After the stick passes through the head, lower it around the body, until the stick ends behind the feet. Next, slowly lift your arms back around your body. Take a look at the following video as a guide.
- Do 3 sets of 10 repetitions, and one repetition means full arm rotation.
- You should start with a wide spin and bring your arms closer together if you feel able. The closer the hands are to each other on the stick, the deeper the stretch.
- Make sure you do this exercise slowly. You certainly don't want to injure yourself by going too fast.
Step 8. Try thoracic extension
The thoracic spine is the middle part of the spine. You should relax him so that he avoids the tendency to bend over and stay still. To do this exercise, you will need a foam roller. Place a foam roll under your upper back while your feet and buttocks are flat on the floor. Place your hands behind your head and elbows as close to your ears as possible. Let your head tilt back, arching your back around the foam roll. Hold for 15 seconds and return to the starting position.
