Posture can significantly impact your overall health and well-being. Understanding the causes of bad posture and how to correct it through home routines can provide a multitude of benefits, including increased height and reduced pain. This comprehensive guide, based on a session with Dr. Jason, a chiropractor in Miami, will walk you through everything you need to know on how to improve your posture from home.
What Causes Bad Posture?
Dr. Jason highlights three main causes of bad posture:
- Trauma: Injuries like whiplash, which is a rapid acceleration-deceleration injury, can happen during accidents or even minor falls.
- Bad Sitting Habits: Sitting with a slouched posture can deform ligaments in just 11 minutes.
- Muscle Weakness: Weak core muscles lead to poor posture alignment, causing issues like hyperextension and posterior translation.
The Negative Effects of Bad Posture
Bad posture can lead to several negative health effects:
- Headaches, allergies, fatigue, and neck pain due to tension on the spinal cord.
- Numbness or pain in the wrist, hand, or fingers due to upper back issues.
- Digestive issues such as gas, cramping, bloating, diarrhea, and constipation due to lower back problems.
- Menstrual problems and even neurologically mediated erectile dysfunction due to nerve issues emanating from the lower back.
Can Posture be Improved at Home ?
The good news is that bad posture can indeed be corrected through specific exercises aimed at deforming and reforming the ligaments into the proper positions. For severe postural issues, seeking professional help from a chiropractor practicing chiropractic biophysics is recommended. Positive changes in posture can sometimes be observed in as few as 30 to 40 visits.
Home Exercises to Improve Posture
Dr. Jason and Chris Heria demonstrate a series of exercises that can be performed at home to improve posture:
Superman or Back Extension
- Lay face down and lift your torso off the ground.
- Hold your thumbs up to engage the cervical spine and upper back muscles.
Longus Coli Exercise
- Tuck your chin in as far as you can, even using your hands to push it in.
- Strengthens the deep muscles in the cervical spine.
Classic Hollow Hold
- Lay on your back and ensure your lower back is flat against the ground.
- Engages the lower back muscles and abs.
Cervical Spine Bridge
- Lay on your back and lift your chest while arching your neck back using your elbows to support yourself.
- Progress to more advanced variations without elbow support.
Glute Bridge with Sliders
- Lay on your back with feet on sliders, lift your hips.
- Engages the hamstrings, glutes, and entire posterior chain.
Wall Hollow Hold
- Stand against the wall, flatten your back, and tuck your chin back.
- Activates all the muscles in the posterior body.
By following these exercises, you can significantly improve your posture, potentially increase your height, and alleviate several health problems. Consistency is key, and for those with severe issues, professional help is advised. So, start today, improve your posture, and experience the benefits!
