"Sit up straight" is most likely a command that you remember hearing during your childhood. Whether it was your mother, dad, grandmother, or any adult within 100 yards, it could have been a bit annoying to be reminded to change your posture all day. But looking back, it turns out they were right! And this sound byte was very important and advice that we should have taken to heart.
Proper posture while sitting and standing helps you to work more efficiently. Everything works in such a way that the muscles can move in a coordinated way, just as the body should move. Exercise requires less effort and less fatigue and strain on the ligaments and muscles of your body, which is good now and will help you in the future.
Good posture is hard to come by these days. Not only is it hard to remember to sit up all day, it also requires more effort. We spend almost every waking moment due to our normal daily activities out of alignment. From advancing to eating, driving, talking on the phone and watching TV, most of what we do all day leaves us with the arms in front of us, rounded shoulders, a round upper back, or some other deviation from a neutral Posture
Here are three quick fixes that will give your body a bit of relief:
. Find Neutral
To get started, you need to revisit your posture and rediscover the feeling in your body. Take 2 minutes to complete the following posture check. Stand with your feet straight and hip-width apart against a wall. Her heels, hips and shoulders should touch the wall at the same time. If you have trouble putting your heels on the wall, try starting with your heels 2-3 cm from the wall and gradually changing to the heel.
Let your head stay in a comfortable position with your chin looking straight ahead parallel to the ground. As your posture improves, your head will return to the wall. But do not force it. Notice how your body feels in this position. What could you do to loosen, tighten, or otherwise get this stacked posture off the wall?
. 2 Setting Memories
Being aware of how often we are no longer in the right position is the first step. Think about your day and your times when your posture is impaired. The most popular offenders are in the car, at the desk and while relaxing at night. Next, you should find some clues about the environment that might remind you to self-check and adjust during these times. For example, in the car you might make a mental note to check your posture every time you stop in a red light or when you feel like looking at your phone. Then, at your desk, it could be every time you answer e-mails or get distracted by Facebook. If you have "checkpoints" throughout the day associated with a ritual task, you can regularly put yourself back in the right position.
. 3 Complete the 3 × 3 exercise
. Finally, repeat the following three exercises to re-activate the stabilizers and release tension from your upper back and neck. Ideally, you would do this quick setting each time your environment hint reminds you to reset the pose. Start the sequence in good posture.
Shoulder Drops – With your arms over your head and your soft elbows, try to pull your shoulders down from your ears without bending your elbows. Hold for a count of 3 and let go. Repeat that three times. You should feel muscles under your shoulder blades, which turn on and help with this movement.
Shoulder Squeeze – With outstretched arms at shoulder height and soft elbows try to wear your shoulder touching blades without bending your elbows. Hold for a count of 3 and let go. Repeat that three times. You should feel muscles between the shoulder blades that turn on and help with this movement.
Shoulder Rollers – With the arms on the sides, make a backward circle with your shoulder. Keep the movement slow and controlled and try to form the largest circle without bending your elbows or changing your posture. Repeat that three times. You should feel the muscles around the shoulder girdle dancing between work and relaxation as you move through a painless range of motion.