December 7, 2022


Its all about the Health

How to Fix Your Posture and Straighten Your Spine

3 min read

Poor posture is a common cause of back and neck pain.
While stiff neck and back pain isn’t usually a serious medical condition, they can interfere with your lifestyle in many ways.
By practicing good posture, you can boost your self-confidence.


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In a nutshell:

We will introduce effective exercises that will improve and eventually fix your postures, such as bridges and mountain pose, so don’t go just yet. Also, later on, we will be touching on good posture guidelines when doing daily activities like standing and walking. To do a bridge, lie on your back with your knees bent and feet flat on the floor. Next, engage your core and buttocks as you lift your hips. The plank helps enhance posture by strengthening your back and shoulder muscles, as well as the core, glutes, and hamstrings. Keep your hands and shoulders aligned together and your knees aligned with your hips. Starting from the balls of the feet, lift your heels and straighten your legs. This stretching exercise works to gently open the hips and improve balance and coordination, ultimately, improving your posture. To perform a hip flexor stretch, start by kneeling with your right knee on the ground.

Next, keep your head upright, chest forward, and back straight. From there, gently press your hips forward and hold this position for 20-30 seconds. Also called Tadasana, the Mountain Pose is a simple yoga position that helps enhance posture. It focuses on upright body alignment, and it includes multiple aspects of good posture. To do a Mountain Pose, stand upright with the feet hip-width apart.

Make sure your shoulders are relaxed and allow your arms to fall to the sides of the body with your palms facing forward. You can use this pose as a resting position during yoga or other forms of exercise, or as a part of your regular stretching routine. To perform Child’s Pose, get down onto your hands and knees. While keeping your hands in the same position, gently lean your body backward. Your arms should be extended in a straight line above your head and your buttocks should be resting on your heels. Hold this position for as long as you can while keeping your arms straight and shoulders relaxed. – Slightly bend the knees to take pressure off the hips. – Stand with most of your weight on the balls of your feet. – If you sleep on your side, put a flat pillow between your legs and knees to keep your spine straight and aligned. – Avoid sleeping on your side with your knees drawn up to your chest. – To keep your shoulders aligned, imagine having a string attached on top of your head and allow it to pull you up from your hips so you’re standing tall and straight without leaning forward or backward. – Slightly rotate your hips forward. – If there’s a height adjustment option, raise the seat so your hips are aligned with your knees. – Before lifting a heavy object, make sure your footing is firm and steady. – To lift an object that’s lower than your waist, keep your back straight and bend at your knees and hips. Avoid bending forward at your waist with your knees straight. – With a wide stance, stand close to the object and keep your feet firm on the ground. When lifting something, always move your feet forward. – If you’re picking up an object from a table, hold it close to your body by sliding it to the edge of the table. Bend your knees to keep yourself close to the object. Use your legs to pick the object and get to a standing position. – Try not to lift heavy objects above waist level. – When regularly carrying backpacks, shrug your shoulders and roll them slightly back.


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