What You Need to Know About Bad Posture and Great Tips
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What You Need to Know About Bad Posture and Great Tips to Improve It


The importance of good posture cannot be overstated, especially in today’s modern world where handheld technology has led to many of us developing poor posture habits. Bad posture, on the other hand, can affect neck and spinal health as well as cause injury, back pain, bulging discs, and much more.

Luckily, there are plenty of tips and easy-to-perform exercises that can help you develop good posture if you have noticed that you are beginning to slouch more and more. Your McAllen chiropractors at Hendrick Wellness Center are eager to help prevent back pain and other debilitating injuries that can take away from your quality of life.

Below we discuss the importance of posture as well as provide readers with a few tips they can use to develop good posture.

What is posture?

Posture is defined by the manner in which we hold our bodies while standing, sitting, or lying down, as well as when we are performing other movements like:

  • Bending
  • Lifting
  • Pulling
  • Reaching

When you have good posture, the bones and vertebrae of your spine will be correctly aligned. This allows your muscles and the various structures of your back to function properly and stress-free.

About Bad Posture

Poor posture can have a substantial effect on your bones, muscles, and spine, which can lead to a variety of complications including:

  • Chronic back pain
  • Rounded shoulders
  • Potbelly
  • Joint degeneration
  • Body aches and pains
  • Headaches
  • Muscle fatigue

If you believe that bad posture is having a negative effect on your body, causing your significant amounts of pain and affecting your quality of life, then it might be time to seek services from a qualified McAllen chiropractor.

Our experienced team can provide you the chiropractic care you need to begin healing your body while also teaching you invaluable tips and strategies that you can use at home or at work to help strengthen your muscles and improve your health.

Great Tips to Improve Your Posture

An article released by Harvard Health Publishing offered four valuable tips to help improve posture including:

  • Imagery: Imagine a straight light passing through your body vertically. Standing up, begin to stretch the top of your head upward while increasing the space between your ribs and pelvis. Imagine that your back is as straight as this line.
  • Shoulder-blade squeeze: Sitting upright in a chair with your hands on your thighs, keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together for about five seconds and then release. Repeat this several times.
  • Upper-body stretch: This exercise can help you stretch your arms, chest, and shoulders while improving your posture. While standing facing a corner wall, place your hands flat against the wall at shoulder height. Then, place one foot forward while bending your knee, almost as if you are performing a lunge. Lean your body forward while keeping your back straight and your chest and head up. Hold this stretch for about 30 seconds and then release.
  • Arm-across-chest stretch: Raising either your left or right arm to shoulder length in front of you, slowly bend the arm at the elbow while grasping it with the free hand. Gently pull the raised arm towards your chest until you begin to feel a light stretch in your upper arm and shoulder. Hold this position for about 20 seconds and then relax both arms. Repeat for the other side and repeat this exercise three times for each side.

Alongside the previously mentioned tips, the American Chiropractic Association also offers a number of tips and techniques to help you maintain proper posture including:

  • When sitting, keep your feet on the floor and avoid crossing your legs.
  • Avoid sitting for long periods of time. If you must sit for an extended period, give yourself some time to stand up and perform some of the stretches mentioned above.
  • When standing, always look forward and avoid looking down.
  • When sleeping, avoid laying on your stomach.
  • Sleeping on your side or back is beneficial for dealing with back pain, just make sure to sleep with a pillow between your legs if you sleep on your side, or place one under your knees if you sleep on your back.

It’s also important to remember that our weight can have a profound effect on our health and posture. Exercise can help to strengthen core muscles that help to keep the spine and its various components in alignment.

If you feel that bad posture is causing you painful symptoms, it is vital that you consult with your primary doctor as well as visit an experienced chiropractor who can develop the right treatment plan for you.

Let our McAllen chiropractors at Hendrick Wellness Center help change your life.

Contact Hendrick Wellness Center today at 956-630-2255 to schedule an appointment and let us help you take care of your  issues with posture, back pain, or just help you maintain your overall health.

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