From osteo ldn

YOUR 7 POSTURE HACKS

One of the quickest and easiest ways to feel better both mentally and physically is to adjust and improve your posture.

I mean seriously, how does this sound for a list of benefits?

  • Reduced strain on joints and ligaments.
  • Less back and neck pain.
  • Lower risk of injury.
  • Reduced muscle spasms.
  • Improved breathing.
  • Improved balance.
  • Less fatigue.
  • Fewer headaches.
  • Better circulation and more.

Jean-Claude Van Damme recently said that the secret to keeping fit is maintaining the correct posture. We agree with the Muscles from Brussels.

You have the exercises from our Posture Guide. Now put in place these posture hacks for an instant difference in how you feel.

7 SERIOUSLY EASY HACKS TO INSTANTLY IMPROVE YOUR POSTURE

1. DITCH THE BACKPACK - GET ROLLING.

Carrying heavy backpacks has the potential to alter your posture and cause havoc to your back.

If you must carry your pack, make sure to wear both straps and reduce your load as much as possible - apart from the litre of water you take each day, of course :)

Do you regularly carry a briefcase or shoulder bag? Then why not try using a rolling suitcase. This is especially good for heavy loads as you'll more evenly distribute the load.

2. MOVE

We're active creatures. Our bodies aren't designed to sit for hours on end. However, with driving, office work, Netflix and even spin classes; a third of the UK population spends over 10 hours a day sitting down.

Sometimes it doesn't matter what posture you're in, pains and aches may still arise if you're sedentary. However, movement is medicine.

So make sure you make time for this throughout your day.

A good tip is to set the alarm on your phone for every 20 mins to get up, have a stroll, make a tea etc.

Then when you sit back down - have a posture RESET and make sure you don't return to a slump.

Bonus tip; spending long periods looking at a computer, phone, or tablet screens can strain the eyes, cause headaches and blurred vision. Using the 20-20-20 rule can help to prevent this problem.

3. WHERE THE HEAD GOES, THE BODY FOLLOWS.

Eliminate "text neck" and a hunched posture via this cue.

Pretend there is a string coming out of the middle of the top of your head. Now imagine it attaches to a hot air balloon. This balloon floats above your head gently pulling on the string and pulling your head up.

This cue helps you stand up tall, correct your posture and keep you nice and lengthened.

4. EXERCISE, OH AND WHEN EXERCISING - BRACE.

Having the correct posture is particularly essential during high-load activities; lifting heavy weights, jumping and playing sports, for example.

Without proper posture and bracing in the gym or sports fields - you're more likely to pull, twinge or injure something.

To brace correctly before a lift;

  1. Breathe deeply into your stomach.
  2. Tense your abs and hold the air inside. Do this as if you need to take a punch to the body from your favourite boxer.

Now - gravity is a fact of life, and it's natural for an individual to give in and slouch - especially when we're busy and tired. However, maintaining good posture is essential and does require some strength to do so.

Strengthen your glutes and core and mobilise your thoracic spine to safeguard your back against both injury and agony.

5. GOOD VIBES ONLY

When we are in a good mood and feeling confident, we tend to stand tall and proud. When we are having "one of those days" when things seem a bit more pessimistic, we tend to slump.

Our hunched over shoulders tell a story.

Cut out the negativity.
Realise your worth.
Only feed your brain with positivity.
Open yourself up to the world :)
6. PILLOW TALK

We must get enough sleep. Those who don't are more likely to suffer from chronic diseases such as hypertension, diabetes, depression, obesity, and cancer.

And as it turns out, your sleep position has a significant impact on the quality of sleep you get.

We recommend sleeping on your side. This is not just good for optimal brain functioning. It's helpful for those who snore and suffer from neck and back pain.

For best results:
1. Lie on your side, with knees slightly bent.
2. Use a pillow thick enough that your neck is level and supported.
3. Place a small pillow between your legs, such that your spine stays straight.
4. Count those sheep.


7. WHEN SITTING FOR LONG PERIODS - ROLL UP A TOWEL

To better support your lower back, try putting a rolled towel (not too thick) behind the small of your back.

Do this when sitting for extended periods such as when driving, relaxing or working at your desk.

The towel fills the natural space that forms when your upper body is upright and prevents your lower back from slumping.

This slump can lead to the forward head posture and increased stress on your joints, discs and ligaments. So we want to stop this from naturally happening.
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CONCLUSION

And there you have it - 7 hacks that you can implement NOW to look, feel and move better!

Now, these are great cues and will even - in some cases - provide instant relief to your aches and pains.

However, are you looking for a long-term fix?

If so - our expert therapists are trusted by CEO's and professional athletes to keep them in optimal shape and function.

Book a session today and start to optimise your daily life.
Have you had posture pains? Follow Kurt Johnson on the links below and let him know your thoughts on this article.

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