3 Exercises to Reverse the Effects of Poor Posture:
1) Lying Down on Your Back with your Head Tucked Under and Feet On the Floor
2) Standing Up from Sitting or Kneeling Down From a Chair With Your Head Tucked Under and Feet On the Floor
3) Sit at a Desk or Table with Your Hands Stuck Together Behind You and Feet Placed on the Ground
The first exercise will help you get rid of back pain. If you have neck pain, then it would be better if you could sit down without having to bend over too much. However, standing up from sitting or kneeling down from a chair may cause problems because your body weight might not be distributed properly. When your feet are placed on the ground, it helps distribute the weight evenly across all four legs so that they don’t feel like one big lump when you walk around.
Sit at a desk or table with your hands together behind you and feet planted firmly on the floor. Keep your head tucked under and knees bent slightly. Slowly straighten your arms until you reach a comfortable position. Repeat for the recommended amount of time to see results.
How To Do It: Stand up slowly while keeping your shoulders relaxed and keep your chest high. Hold each step for five seconds before lowering yourself back into place. As this gets easier, you can increase the repetitions and hold each one for 10 seconds. You should try to build up to at least four sets of ten repetitions.
How To Do It: Lie on your back with your knees bent, feet flat on the floor, and your arms at your sides. Slowly stretch your arms out as you lift your head and shoulders off the floor without bending your back. Hold this position for five deep breaths before lowering yourself gently back to the ground.
How To Do It: Sit on the floor with your knees bent and your feet flat. Gently lean forward, tucking your head in between your knees. Hold this position for 5 deep breaths before releasing.
Posture can be broken down into two major sections, static and dynamic. Static posture refers to the way you position your body when it is at rest. Sitting at a computer or driving a car are both examples of when you would have poor static posture. While dynamic posture has to do with your body position when you are moving from one place to another, such as walking or running.
These two types of posture are very closely related.
Both the posture clinic and the specially designed exercise devices that the professional gives you will help correct all these problems and more. There is however a way you can easily fix your bad posture yourself, without having to spend lots of money on expensive equipment or seeing a specialist.
These exercises are designed to stretch and strengthen the major muscles of your upper back, shoulders and neck as well as your core. All these muscle groups are essential for keeping correct posture. If just one is weak or under developed it can cause your body to compensate by putting stress on other areas, which over time can lead to pain and injury.
How To Do It: Lie flat on your back with your knees bent and your feet on the floor. Cross your arms across your chest and then lift your head, shoulders, and upper back off the floor. Hold this position for a moment and then lower yourself back down. Repeat this process for the recommended amount of times.
How To Do It: Sit at the edge of a chair with your feet together on the floor. Place your hands on the floor behind you and slowly slide your back down the chair until it gently touches the floor. Hold this position for 5 deep breaths before pressing back up to a seated position.
How To Do It: Place a chair next to a wall. Stand in front of the chair and place your palms against the wall. Lift your legs off the floor and bend at the waist. Your head, shoulders, backside, and heels should all be in contact with the wall.
Hold this position for 5 deep breaths before lowering yourself down.
How To Do It: Lie flat on your back on the floor. Cross your arms over your chest and then gently lift your head, shoulders, and upper back off the floor without bending your back. Hold this position for 5 deep breaths before lowering yourself back down.
This exercise strengthens the muscles that support and protect your spine.
How To Do It: Place a pillow on the floor behind your lower back and lean against it in a seated position. Slowly lean back until you’re lying down on the pillow. Hold this position for 5 deep breaths before sitting up straight again.
This exercise stretches your chest muscles which become shortened and tight if you have bad posture.
How To Do It: Place your hands against a wall with your palms facing the wall and your fingers pointing up. Position your feet shoulder width apart and keep your legs straight but not locked. Slowly bend at the waist and slide your back down the wall until it’s flat. Hold this position for 5 deep breaths before pressing yourself back up to a standing position.
This exercise strengthens all the muscles along the entire length of your spine.
How To Do It: Stand with your feet shoulder width apart. Clench your fist and place them just above your eyebrows. Slowly bend at the waist and try to touch your head to your knees. Hold this position for 5 deep breaths before slowly lowering yourself back up to a standing position.
This exercise strengthens the muscles in your lower back. It also stretches your stomach muscles which get shortened and tight from poor posture.
How To Do It: Sit on the floor with your legs extended and your back straight. Keep a pillow on your lap and place your forearms on top of the pillow. Gently tuck your head down into your forearms as far as you can without pain and hold this position for 5 deep breaths.
How To Do It: Lie on your back with your legs extended and your arms at your sides. Cross your right leg over your left leg making sure to keep both legs straight throughout the process. Place your left hand on your right knee and gently pull it towards your chest while controlling your stomach muscles. Hold this position for 5 deep breaths and then repeat the process on the other side.
How To Do It: Lie on your stomach with your legs extended and arms at your sides. Gently press your upper body off the floor by lifting your shoulders and hold for 5 deep breaths.
How To Do It: Lie on your back with your feet flat on the floor and your arms at your sides. Press your lower back flat against the floor by tightening your stomach muscles. Your shoulders, upper back, and neck should remain in firm contact with the floor. Hold this position for 5 deep breaths.
How To Do It: Sit on the floor with your legs extended straight out in front of you and your back straight. Place your right ankle on top of your left knee and slowly pull your left knee toward your chest. Hold this position for 5 deep breaths before switching to the other side.
Most people in the modern world are stuck in poor posture positions for the majority of the day. This exercise routine can be done at your desk while you’re working to break up the monotony and it will keep you from getting as stiff later. It only takes a few minutes and you’ll instantly feel lighter and more relaxed after doing it.
There are also many other stretches and strengthening exercises that you can do to relieve the tension in your body. Yoga and Tai-chi are great ways to strengthen the body’s core and teach proper posture.
It is important to have a stress free life if you want to enjoy good health, so make sure that you find some time to clear your mind daily. Whether it’s meditating, going for a run, or just taking a walk; whatever you choose to do, make sure it is something that helps you relax and enjoy your time off.
Before we move on to the next section of this guide there are a few lifestyle changes that can be made to your home that will help you live a more carefree life.
The first thing you can do is make sure your bed is comfortable and your room is set to the temperature that you like to sleep in. A good night’s sleep is very important as it helps your body and mind reset itself. I also recommend keeping your computer and any other electronics out of your sleeping area. The blue light that these devices give off has been proven to prevent the brain from producing the hormones that help you sleep soundly.
Make sure to eat a balanced diet as this will give your body the nutrients it needs to get through your day. Skipping meals or eating too much junk food can greatly impact your mood throughout the day, so only consume things that are good for you.
Exercise is important as well. Staying physically fit helps relieve stress and gives you more energy throughout the day, but don’t over do it. There is such a thing as too much exercise.
Now that you know how to maintain a positive state of mind and have your home set up for a carefree lifestyle it’s time to address any relationships you may have.
If you’re in a relationship and are happy then great, if not then there may be some work that needs to be done in that area of your life.
Relationships are never easy no matter what they are, but if you and the other person are on the same page and truly care about one another then it makes everything that much better.
Chapter 4: How to Deal with Others
Now that we’ve gone over some of the basics of living a healthy lifestyle and maintaining a positive state of mind, it is time to move on to the next phase of this guide. In this chapter I am going to address some of the most common types of people you are bound to encounter and explain how you should go about dealing with them.
For this section I have enlisted the help of a few colleagues who have experience dealing with people from all walks of life.
If at any time you need further explanation just scroll to the bottom of the page where you can find a link that will direct you to a supplementary guide written by my colleague Edmond. He will be covering some of the more niche types of people that you may encounter.
Now then without further ado, let us begin.
Ah yes, teenagers. One of the most common types of people you are bound to encounter both online and off. While some individuals may fit neatly into one specific category, most teenagers tend to slip between several different types. It is important to remember that while some of the following descriptions may seem like absolute characteristics of a given teenager it is rare for one to possess all of them.
The Casually Hardcore Gamer
These are the kinds of people who have more knowledge about the gaming industry than most game reviews you’ll find online. You know the type, that kid in your high school who said “Yeah I heard about that game before it was even announced.” and had nothing but the trailers to base his claims on. These kids have an uncanny ability to know when a game is going to be announced, even before the developers do.
These are the types of people who can recite the release date history of every console known to man, along with all the technical specifications. If you’re a casual gamer, this is the kid you go to for advice on which game to buy. If you’re hardcore yourself however, these are the kids who tend to make you feel like you’re not good enough.
Common traits: They tend to know everything about everything when it comes to games. They also tend to be on more than one gaming forum, never quite able to stay on just one. Most are also above average intelligence otherwise they’d never be able to hold all the vast amounts of gaming knowledge they have.
How to deal: Try not to become too annoyed by their need to correct you on everything, it’s just in their nature. It is important to keep in mind that most of them are nice people however, they just get a little excited about certain things and can’t help but share it with others. If you’re ever confused on whether or not to believe something a hardcore gamer tells you, ask someone else. There’s another group down below better suited to the job of explaining the technical details of a game to you.
The Elitist Fanboy/Fangirl
These are the types of people who make fan sites (or more commonly known as forum trolls) that argue endlessly about which console is better or which game has better graphics. One of the most common types of trolls you’ll find infesting gaming forums across the internet. These folk can be extremely annoying as they tend to flood a thread whenever a new game in a popular series is released. They are easily identified by their unnecessarily long signatures displaying their support for a certain piece of hardware.
Common traits: Their argument tactics are exactly like that of an attorney. The defense rests your honor! They don’t tend to argue with fact, but rather which company has the most gravy.
How to deal: Ignore these fools. Argument is their jive.
The Insecure Novice
While you’re not exactly the most expert gamer out there, you at least know what the heck you’re doing. There’s plenty of people worse than you after all. This doesn’t stop the Insecure Novice from trying to tell you how to play your own class though. Every time you suggest something to a group your suggestions are met with but YOU’RE NOT A PRO AT THIS GAME!
Even though you’re not, the other players just might respect your input more since you actually know what the hell you’re talking about.
Common traits: Always has to be right, clueless to the fact that people might actually listen to you if you spoke up a little more.
How to deal: These are the people who tend to thrive on being corrected and instructed. Keep telling them they’re doing something wrong until they finally get angry and leave the group. Problem solved.
Sources & references used in this article:
Select exercise modalities may reverse movement dysfunction because of peripheral neuropathy by L Li, JM Hondzinski – Exercise and sport sciences reviews, 2012 – journals.lww.com
Short-term effects of workstation exercises on musculoskeletal discomfort and postural changes in seated video display unit workers by A Fenety, JM Walker – Physical therapy, 2002 – academic.oup.com
Benefits of physical exercise training on cognition and quality of life in frail older adults by F Langlois, TTM Vu, K Chassé, G Dupuis… – The Journals of …, 2013 – academic.oup.com