To correct our entire tendency to squat and slouch over our laptops during our Netflix binge sessions, we enlisted chiropractors, physical therapists, and trainers to help us with everything after the fact. We asked for expert advice.Before you “return” in 2022, check out all the tips and tweaks to improve your posture you’ve learned this year.
7 ways I learned to improve my posture in 2022
1. There’s no such thing as a “bad” posture
According to physical therapists and trainers, there’s no such thing as a “bad” posture. Rather, it is caused by maintaining a weak posture for a long time. In other words, the occasional slouch won’t shift your back. But hours of slouching at your desk can lead to painful posture problems in just two months.
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“Our bodies are made to move. The spine is meant to flex and stretch, so it’s good to do that throughout the day.
2. How much you actually need to improve your posture to see results
Proper posture has the power to prevent injury, boost confidence, and alleviate back pain. But how often do you have to “work” on it to reap the rewards? Every day, according to a physical therapist.
Daily postural exercises may seem daunting, but Pilates instructor and physical therapist Femi Betiku (DPT) says the long-term benefits are worth the effort. Luckily, Betiku’s favorite posture moves are easy to do on the comfort of your couch.
“Posture exercises can be done literally anywhere,” Bettyk says. “At work, stopping at a red light, cooking. It’s all about intention and awareness.”
3. What is “Buffalo Hump” and How to Get Rid of It
A buffalo hump, also known as a dowsier’s hump, is a bump at the base of the neck after slouching for too long. This spinal roundness is incredibly common and can (fortunately) be corrected. said to help improve Buffalo Hump. Cat pose, chin tucks, and shoulder rolls correct hunched posture and reduce back pain caused by hunched posture.
“Not only will it help get rid of the bumps, but it should ease your upper back and overall neck,” says Wong.
4. Which shoes improve (and hurt) your posture?
When we think about posture, we tend to focus on our back and spine. But podiatrists say posture is a head-to-toe issue. Uncomfortable footwear is an often overlooked cause of posture problems and back pain. Proper arch support distributes weight evenly across the foot, improving stability and balance.
“If the foot is the foundation, the arch is the structure that keeps everything upright,” says podiatrist Mohammad Limawi, DPM. knees, hips, and finally back. “
A podiatrist-approved sneaker like the Hoka Clifton 8 supports and secures your feet, improving back pain and posture with every step.
5. Improving your mind-body connection can improve your posture
Proprioception is defined as our mind-body connection, or our perception of the position and movement of our body. Influence. Improving your proprioception will give you better control over how you keep yourself going throughout the day.
Balancing yoga movements, grounding exercises, and plyometrics work our minds and bodies in tandem, improving proprioception (and posture!) in the process.
6. How to work from home without hurting your back
If you work from home, chances are you spend your time working on your laptop while lying in bed or sitting on the couch. It may seem more comfortable than sitting at a desk, but holding these compromised postures for long periods of time can lead to back pain later on. It indicates that your working posture is not ideal.
Working at a table or desk and taking breaks to move your body can greatly improve your WFH posture while reversing the damage already done. Investing in home-his-office upgrades, such as an ergonomic chair and lumbar support pillows, can also provide extra support to his spine between 9:00 and his 5:00.
7. Strengthen your muscles = improve your posture
Knowing to “stand up straight” is one thing. Having the physical strength to keep yourself upright is another. The key to maintaining good posture is building strong, supportive back and core muscles. These areas work together to support your spine and keep it upright all day long. Posture is therefore a movement, not a stationary state.
“Posture is dynamic and affects the entire body, even the toes. June Srisetonir (DPT) says:
Aside from exercises that focus on your back, personal trainers and physical therapists recommend adding push-ups, overhead presses, and bench presses to strengthen your chest and improve balance.
