Straightening Up: Progressive Posture Alignment, Part 1
The first part of this series will focus on correcting posture. There are many ways to correct posture. Some methods involve physical therapy while others do not.
Physical therapists have their own methodologies and approaches to treating various conditions. They may use manual therapies or other non-invasive techniques such as ultrasound or magnetic resonance imaging (MRI). Other methods include using machines such as physiotherapy tables or even yoga mats.
Physical therapists work with patients in order to improve their overall health and well being. They try to solve problems through treatment. Physiotherapists treat diseases, injuries, pain and other issues.
They may prescribe medications or recommend other treatments such as exercise programs or dietary changes.
Physiotherapists use different types of equipment to assist them in their work. These include machines like treadmills and elliptical trainers; they also use devices like laser printers and computerized medical records systems. All these things help the physiologist to diagnose and treat patients’ illnesses and conditions.
In the first part of this series we will focus on how to achieve good posture. Good posture can help relieve stress and even back pain. It helps a person to look and feel better about themselves.
Good posture is achieved by exercising muscles and engaging them in different positions. Correcting posture can be accomplished by engaging in stretching exercises, holding certain positions and following a diet that focuses on posture friendly foods. In this article we will also discuss various ways to achieve good posture and exercises that help with posture correction.
Correcting Posture – Stretching Exercises
There are many stretching exercises that can be done in order to achieve good posture. The key is that these stretches need to be held for a period of at least thirty seconds, and should be repeated at least three times for maximum benefit. Some of the best stretching exercises for good posture include:
Stand tall with your stomach muscles and back straight. Your shoulders should be pushed back as far as you can make them. Hold this position for about thirty seconds.
Make sure to take a couple of deep breaths while you are holding the position. This will help your lungs to fill with air, and also force your chest out a bit which will make you look taller.
Slowly turn your head to the right, and then turn it as far around as you can go without unsticking your shoulders from being back. Hold this position for about thirty seconds while taking slow deep breaths. After a few seconds you can roll your head in a circle, first clockwise, and then anti-clockwise.
Slowly turn your head to the right again and hold that position for about thirty seconds while taking slow deep breaths. This should be followed by rolling your head in a circle, first clockwise, and then anti-clockwise. This should be repeated two to three times.
This is an excellent exercise for promoting good posture, as well as relieving stress from your upper body. It is especially good if you work at a desk for most of the day as it can prevent or cure “computer shoulder”. Shoulder rolls are best performed at your desk or while watching TV as they can done throughout the day.
Sit or stand up straight in a comfortable position.
Slowly roll your shoulders backwards, hold that position for about five seconds and then roll your shoulders forward towards your ears. Hold this position for about five seconds. This should be repeated eight to ten times.
This will promote good posture and can relieve tension from your shoulder muscles.
Correcting Posture – Hints and Tips
Posture is something that many of us take for granted. We spend hours each day sitting in front of a computer or TV, and then as soon as we get up we begin to hunch over. It is very important that you change your habits as poor posture can lead to serious spinal conditions such as slipped discs, as well as muscular pains and general fatigue.
Firstly, make sure that you always walk with good posture.
Sources & references used in this article:
Catastrophic cervical spine injuries in the collision sport athlete, part 1: epidemiology, functional anatomy, and diagnosis by R Banerjee, MA Palumbo… – The American journal of …, 2004 – journals.sagepub.com
Effectiveness of an exercise program to improve forward head posture in normal adults: a randomized, controlled 10-week trial by K Harman, CL Hubley-Kozey… – Journal of Manual & …, 2005 – Taylor & Francis
Back to the basics, Part 1: prime yourself to prescribe prism; These cases illustrate when prisms are appropriate and review methods to best determine how much to … by YC Tea – Review of Optometry, 2008 – go.gale.com
The influence of pregnancy on the location of the center of gravity, postural stability, and body alignment by EC Fries, FA Hellebrandt – American Journal of Obstetrics and Gynecology, 1943 – Elsevier