Posture is a buzzword on the internet these days. There’s no way around seeing that. There is a lot of advice out there about how to improve, correct, and adjust posture. Some is helpful, some is not so much. The amount of information on the internet can be extremely overwhelming to know what is right for you.
So what is posture?
Posture is the position of the spine while the body is sitting or standing (but for this article we’re going to also consider sleeping as an extra position because it’s equally as important). Now, think of a time where you sat in one position for a long time and went to stand up. If you had pain in your shoulders, neck, or back when you stood up- this is a sign that you should evaluate your posture.
Posture is the position of the spine while the body is sitting or standing (but for this article we’re going to also consider sleeping as an extra position because it’s equally as important). Now, think of a time where you sat in one position for a long time and went to stand up. If you had pain in your shoulders, neck, or back when you stood up- this is a sign that you should evaluate your posture.
First Let’s Imagine a Correct Posture
Imagine there is a hook attached to a string on top of your head pulling your body gently to the ceiling. Imagine how your shoulders and back stretch along gently, falling backwards. Your head should be on top of your shoulders, shoulders over your hips with three relaxed natural curves.
From what we learned from our patients at DSMC is there are a few key places where our patients struggle to maintain a healthy and correct posture…
From what we learned from our patients at DSMC is there are a few key places where our patients struggle to maintain a healthy and correct posture…
Sitting
Sitting- is by far the most common position we are in each day (especially if you work in an office setting). However, the human body is not meant to sit. We are designed to be upright, walking, running, and on the move. When you’re sitting. Make sure to sit with your rib cage right over top your pelvis, your shoulders resting on top of you ribcage, and your head and neck in a lengthened position with your buttocks resting against the back of the chair. Don’t lean more on one side or the other and rest both feet flat on the floor. Set a timer for 15-20 minutes as a, "check your posture timer." Take 30 seconds to a minute to stand up and move a little, then realign your sitting posture properly before returning to working.
Driving
Driving is like sitting. Use all the tips from the sitting portion of this blog and apply them to driving. If you are driving long distances make sure your seat is able to influence your body to stay in a healthy position.
Sleeping- pillows, mattresses, and sleeping positions are the most common reasons for poor postures that we hear at DSMC. Most of the time- you guessed it- it’s not any of these.
Check how you sleep first before investing in that $2000 new mattress
Check how you sleep first before investing in that $2000 new mattress
- Do you sleep with just your head on the pillow? (Don’t do this, make sure that your neck is fully supported as well. If there is a space between your neck and the mattress it will put undue stress on your neck as you sleep.)
- Is your pillow too big or too small? (Your pillow should help support the natural curvature of the spine if it doesn’t- then you might need a new pillow.)
- Do you sleep on your stomach? (Don’t do this- it puts undue stain on the muscles and joints in your back and neck) For more information on how to improve your sleep, click here.
So What Can You Do Now?
1.) Well for starters you can implement these tips into your daily life right now. Although, not a comprehensive list of our sleeping tips it is a good start
2.) If you are waking up stiff and sore in the morning or worse yet the middle of the night the massage may help. This is often a sign that your muscles are being overworked during the day and just can't fully relax at night. One thing you can do is try a massage- massage has shown to relax these overworked muscles and allow a good nights sleep.
To Learn More About Massage at Doylestown Sports Medicine Center click here.
3.) Consult one of our specialists. To discover why your muscles are overworked not able to relax at night, schedule a free discovery visit by clicking here.
1.) Well for starters you can implement these tips into your daily life right now. Although, not a comprehensive list of our sleeping tips it is a good start
2.) If you are waking up stiff and sore in the morning or worse yet the middle of the night the massage may help. This is often a sign that your muscles are being overworked during the day and just can't fully relax at night. One thing you can do is try a massage- massage has shown to relax these overworked muscles and allow a good nights sleep.
To Learn More About Massage at Doylestown Sports Medicine Center click here.
3.) Consult one of our specialists. To discover why your muscles are overworked not able to relax at night, schedule a free discovery visit by clicking here.
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