Snimke zaslona

Opis

Buying a buckwheat pillow will give you restful nights of sleep. A buckwheat pillow prevents poor head and neck positions while you sleep. By using a buckwheat pillow, you will sleep better, and your cervical spine will run no risk of twisting or poor alignment. This natural pillow helps keep your vertebrae properly aligned while you sleep. The most common posture mistakes and how to correct them Exercises and tips to help relieve muscle tension associated with poor standing and sitting posture Physiotherapist Nick Sinfield describes eight of the most common posture mistakes and how to correct them through stretching and strengthening exercises. If you have back pain, correcting your posture will not address the cause of your pain, but it may help relieve muscle tension. Correcting your posture may initially feel uncomfortable because your body has become accustomed to sitting or standing in a particular way. With a little practice, however, correct posture will become second nature and a first step towards helping your back in the long term. Slouching in a chair This position is not necessarily uncomfortable, but over time it puts pressure on already sensitive muscles and tissues. This pressure can increase muscle tension, which in turn causes pain. Get into the habit of sitting correctly. It may feel uncomfortable at first because your muscles are not used to supporting you in the correct position. Exercises to strengthen your core and buttocks, along with back stretches, will help you correct a slouching posture. Determine what adjustments to make to your desk, chair and workstation equipment to improve your sitting posture. A protruding bottom If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis, an exaggerated curvature of the lower back that creates a "Donald Duck" posture. Wearing high heels, being overweight or having abdominal fat, and pregnancy can cause this kind of posture. We recommend core and buttock strengthening exercises, hip flexion exercises and waist stretches, along with a conscious effort to correct your posture. Imagine an invisible thread at the top of your head pulling you towards the sky. The idea is to align your body properly, maintaining the natural curve of your spine, keeping your neck straight and your shoulders parallel to your hips. • Keep your shoulders back and relaxed. • Pull in your abdomen. • Keep your feet hip-width apart. • Distribute your weight over both legs. • Try to keep your head properly aligned, rather than tilted backwards, forwards or to the side. • Straighten your legs but keep your knees relaxed. Flat back A flat back means your pelvis is tucked in too far and your lower back is straight rather than following its natural curve, forcing you to lean backwards. People with a flat back often find it difficult to stand for long periods. This posture is often caused by a muscle imbalance that encourages this position. Sitting for too long can also contribute to a flat back. A flat back also tends to make you lean your head and neck backwards, which can cause neck and cervical pain. To correct a flat back, core, buttock, neck and rear shoulder strengthening exercises are recommended, along with back extensions: • Planks. • Side leg raises. • Chest stretches. • Rowing exercises or pull-ups. • Back stretches. Standing on one leg Standing mostly on one leg may feel comfortable, especially if you have been standing for a while. However, instead of using your buttock and core muscles to stand upright, you place excessive pressure on one side of your lower back and hips. Over time, you may develop a muscle imbalance around the pelvic area, which can cause muscular pressure in the lower back and buttocks. Other causes of hip imbalance include carrying a heavy backpack on one shoulder and mothers carrying their babies on their hips. To improve this posture, try to get into the habit of distributing your weight equally over both legs when standing. A few exercises to strengthen the buttocks and abdominal muscles can help correct a hip imbalance: • Planks. • Side leg raises. Hunched back and stiff neck Hunching over your keyboard is usually a sign that your chest is stiff and your upper back is weak. Over time, this posture can cause the upper back to round, potentially resulting in stiff shoulders and neck. When you hunch over a computer, your head tends to tilt backwards, leading to poor posture. Using a mobile phone can cause similar problems. To correct a hunched back, exercises to strengthen the neck and shoulders are recommended. Examples of exercises: • Neck mobility exercises. • Rowing exercises and pull-ups. • Chest stretches. Chin poking forward A forward-poking chin is caused by sitting too low, having the screen too high, hunching your back, or a combination of the three. Correcting a forward-poking chin involves improving your sitting position and practising exercises to correct your posture. How to correct a forward-poking chin: • Gently stretch your neck backwards while tucking in your chin. • Lower your shoulders and draw them back towards your spine. • Pull in your lower abdominal muscles to maintain the natural curve of your lower back. • Adjust your chair. Rounded shoulders One way to tell whether you have rounded shoulders is to stand facing a mirror with your arms hanging naturally at your sides. If your fists face each other, this may indicate that your chest is too stiff and your upper back muscles are weak, giving the appearance of rounded shoulders. Rounded shoulders are typical of poor posture habits, muscle imbalances and excessive practice of certain exercises, such as placing too much emphasis on strengthening the chest while neglecting the upper back. Some exercises to strengthen your abdominal, upper back and chest muscles that will help correct rounded shoulders: • Planks. • Rowing exercises or pull-ups. • Chest stretches. Holding the telephone in the crook of your shoulder Holding your telephone handset between your ear and shoulder puts pressure on the muscles of your neck, upper back and shoulders. The neck and shoulders are not meant to maintain this position for too long. Over time, this position can put pressure on muscles and other tissues and lead to a muscle imbalance between the left and right sides of your neck. Try to get into the habit of holding your phone in your hand or using a hands-free device. Exercises to relieve neck pain and stiffness: • Chest stretches. • Neck stretches: gently tilt your ear towards your left shoulder. Hold for 10 to 15 breaths. Do the same on the right side. • Neck rotations: gently turn your chin towards one shoulder. Hold for 10 to 15 breaths. Repeat on the other side.