Updated: May 11
Your posture influences all aspects of your life and has a direct influence on everything from being able to take a deep breath, to your immune health, to your self confidence and wellbeing. Did you know that rounded shoulders can limit the amount of oxygen your lungs can hold? So here are 5 things you can do today to help your posture.
1. This one might be obvious but Get Adjusted! Removing stress on your spine through specific chiropractic adjustments allows more flexibility in your spine. It is much harder to have good posture if joints in your spine are fixated, inflamed, or locked up. Chiropractic adjustments improve joint mobility and reduce tension on surrounding muscles.
Building Spinal Stability
2. Chin Tucks and Pelvic Tilts. These are two foundational exercises to restore the proper curves in your spine. They involve stretching tight posterior muscles while strengthening the weaker anterior spinal muscles. This creates more balance and improves spinal stability and posture over time.
Avoid Tech Neck
3. Lift your phone up. Looking down, whether it is on your phone or just at the ground, causes hyperkyphosis in the middle back. This is known as the over arching or a dowagers hump between the shoulders. Repeatedly looking down at your phone, tablet, or even at your dog while taking it for a walk will surely negatively impact your posture. Try lifting your phone up to eye level on occasion and looking a few feet ahead of you while walking. Lifting your monitor a few inches might help.
Better Driving Posture
4. Drive with better posture. By using the headrest in your car your neck and shoulders are in line and the muscles are less strained. Years ago I had a 1.5 hour commute and this made a huge difference for me! Sit up nice and tall in your car and adjust your seat and mirrors accordingly. Try to rest the back of your head on the headrest (hence the name!) At red lights you can gently press your chin back for a little neck stretch.
5. Stretch daily. Stretching in all range of motions helps reduce tension, tightness, and improved blood flow. All you have to do is look up, look down, look to the right and left, and bend your head to each side. Make sure you are moving your neck in all these ranges every single day.
There you have it! Try these out and see your posture and pain improve over time!