How is your posture? For many, the modern workplace doesn’t invite much time for movement. Especially with the increase of individuals working from home and the reliance on technology during recent times, it’s no wonder that so many suffer from neck, shoulder, and back pain.
While it may be difficult to focus on our posture with so much else going on, it is crucial in maintaining overall health. In fact, sitting and standing with proper alignment helps support ligaments, muscles, and tendons, which improves blood flow, nerve function, and mobility.
Fortunately, you can take steps to improve and maintain correct posture, including simple exercises and stretches. While improper posture won’t correct itself overnight, taking the time to make some minor adjustments while incorporating stretches and exercises can go a long way.
Here are a few suggested exercises to improve posture and relieve common pains due to improper alignment:
Consider this your new posture challenge. Planks strengthen the muscles that make holding a neutral posture possible, thus addressing some of the complications triggered by a weakened core. To do a plank, lay on the floor with your elbows directly under your shoulders, and rest your forearms on the ground.
Then, prop up on your toes, keeping your body in a straight line from head to toe. Remember to engage your core and pull your navel toward your spine. Hold for 20 seconds to begin, and repeat 3-5 times. You may increase time in increments as your core strengthens.
- Chest Stretch
We spend so much time hunched over a computer, causing tightness in our shoulders and trapezoids. Reversing the position, however, can provide aching muscles with much-needed stretch and relief. To begin, either stand or scoot all the way to the edge of your chair.
Next, interlace your hands behind your back and extend them, trying to keep your palms together and shoulders rolled down. Then, for an even deeper stretch, try to puff out your chest and lift your arms higher behind you. Hold this stretch for up to a minute before releasing. Repeat as necessary.
The repetitive arching and rounding of the spine opens up the chest and gently stretches the back, relieving stress and pressure. For a modified, seated version of this yoga favorite, begin by sitting at the edge of your chair with both feet flat on the floor and palms on your thighs.
Then, inhale slowly and press your chest forward, arching your back. On the exhale, tuck your chin into your chest, pull your navel toward your spine, and round forward. Repeat this exercise 3-5 times, following your breath.
At Elevated Health NYC, our goal is to provide our patients with pain-free mobility without the use of addictive medications or invasive surgeries. Instead, we focus on cutting-edge treatments and chiropractic care to restore and heal your body naturally, which can improve your posture. Contact us at (917) 717-0026 to schedule a free consultation today and see what our medical professionals recommend for your specific medical concerns.