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Tips for Improving Your Posture

Did you know that poor posture can become permanent? 

This is because your head weighs between 10 and 12 pounds, and holding it up straight requires the use of several different muscles in your shoulders and neck. If you spend all day looking down at your phone, these muscles will gradually lose their strength.

This atrophy won’t be instantaneous, however, one day you may find that holding your head up properly has become difficult and uncomfortable. 

Poor posture puts pressure on your lower back, neck, and spine that can result in soreness and even injury. Not to mention, slouching forward can cause pinched nerves in your neck that increase your risk for painful conditions like carpal tunnel.

Even if you’ve been trying to be mindful of your posture by sitting up straight at your desk, it’s impossible to keep this at the forefront of your mind all day when you’re trying to work. Unfortunately, your body will naturally begin to slouch as the day drags on, and looking down at your cell phone all day will only undo your efforts.

So how can you improve your posture?

Your body was not designed to stay in the same position for extended periods of time, and in order to improve your posture, you’ll need to make a few adjustments in your everyday life: 

Positioning your eyes on the computer

Your goal should be to sit comfortably at your desk without having to crane your neck forward. To accomplish this, your computer monitor will need to be at the proper height. Your eyes should fall just an inch or two below the top of your screen and your head should be positioned squarely over your neck and shoulders. 

Positioning your arms at your desk

One of the most commonly overlooked factors when it comes to posture is your arms. The best way to sit at your computer is with your forearms and hands resting comfortably on top of your desk (without needing to flex as you type).

Unfortunately, proper posture can be very difficult with a laptop, which is why they’re not advisable for long work days. Laptops force you to sacrifice one form of proper posture for the other, so if you must, consider alternating between proper head and arm posture. 

Switching up your posture

Research has shown that the best way to avoid posture problems is to regularly switch up your stance. Sit-stand desks and arrangements that let you choose between various standing or seated positions are ideal for long work days.

Taking a stretch break every hour to tuck your chin and move around will help you increase your blood flow and activate the muscles that are neglected when you slouch over your keyboard. 

The egoscue method

The egoscue method is a proven exercise regimen used to correct your movements and fix your posture. These easy, yet effective exercises are carefully crafted to subconsciously, physically, and permanently retrain your muscles in order to help you sleep, stand, walk, and sit without pain or discomfort.

Much of your chronic pain is a result of poor posture. With the egoscue method, you can get on track to permanent pain relief without drugs or surgery. At Independence Wellness & Pulse Center, Dr. John is one of the only Egoscue Certified Postural Alignment Specialists in the state of Louisiana. Request an appointment with us today to see how the egoscue method can change your life. 

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