Many Americans spend a prolonged period of time sitting in a hunched position. In fact, you are likely reading this blog post right now sitting hunched over a computer desk, cell phone, or tablet! However, poor posture can cause mechanical strain on your body over time, which may result in muscle tension and stiffness. Chronic muscle tension and stiffness can eventually lead to pain symptoms, including neck pain, lower back pain, joint stiffness, and even headaches.
Although bad posture is often the result of sitting in an unnatural position for many hours, posture can decline in a variety of different ways, which may include:
- Sleeping improperly
- Lifting improperly
- Sitting in one position for too long
- Leaning more on one leg
- Foot placement
The best way to improve and maintain your posture is to remember to get up and move! Taking a few minutes out of your day to perform the following exercises can help improve your mood, reduce stress, and increase your overall quality of life!
1. The Chin Tuck
The chin tuck can help to reverse forward-neck posture, which is most commonly known as “computer posture”. The exercise begins in a seated or standing position. Looking straight ahead, place two fingers on your chin, tuck in your chin slightly, and push the head backward. For the best results and greater strengthening of the neck muscles, hold for 3 to 5 seconds and repeat this exercise 10 times daily.
2. The Doorway Chest and Shoulder Stretch
This exercise can help to reverse a hunched back and loosen tight chest muscles. Put your arm against one side of the doorframe, with your elbow at the same height of your shoulder. With one leg in front of the other, push your chest forward slowly.
Your arm should stay behind your torso and you should feel a deep stretch in the pectoral muscle (a.k.a. chest muscle). Hold this position for about 15 seconds, but make sure you are not forcibly pushing too far. Do the same for the opposite side.
3. The Wall Angel
This is an excellent upper back strengthening exercise. Start by standing with your back against the wall. Place your arms against the wall with your elbows parallel to your shoulders and wrists next to your head. This position should appear like a “W”.
Squeeze the shoulder blades for 3 seconds in this position. Next, raise your arms upward without shrugging the shoulders. This position should appear as a “Y”. Repeat these steps 10 times and complete 2 to 3 sets daily for the best results.
4. The Hip Flexor Stretch
The hip flexor stretch is an exercise that will help to reverse anterior pelvis tilt. Anterior pelvic tilt is simply an unnatural forward tilt of the pelvis that results from sitting for too long or sitting in a bad position. Tightening of the hip flexor muscles can also result in anterior pelvis tilt.
To stretch the hip flexor muscles, start in a lunge position with the knee behind you on the floor. Place both hands on your thigh and press forward, while keeping an upright position. At this point, you should feel a stretch in your hip area. This position should be held for approximately 20-30 seconds on each side.
After spending so much time seated, it is extremely important to remember to get up and move every day to mobilize your spine and maintain range of motion. It is easy for your posture to deteriorate and lead to symptoms of pain and discomfort, or other health conditions.
Our medical team at Icon Medical Centers Miami accident clinic includes skilled auto accident chiropractors, pain management specialists, licensed massage therapists, physical medicine and rehabilitative physicians, orthopedic surgeons, and board-certified neurosurgeons who are well trained in relieving chronic pain that may be due to poor posture. A Miami accident chiropractor from our team combines different medical treatment techniques to restore your health and relieve you from pain.
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Specialized medical treatment utilized to relieve chronic pain from bad posture may include:
- Chiropractic Adjustment
- Massage Therapy
- Traction therapy
- Hot/cold compression therapy
- Electrical muscle stimulation
- Physical therapy
If you or someone you know is experiencing neck pain, back pain, sciatica pain, or other symptoms that may be due to poor posture or from a car accident, contact our Miami or Hollywood chiropractic center to learn about our chiropractor prices Miami. A chiropractor in Miami FL can help you recover through a natural healing process at our Miami accident center.
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