What to do to improve posture
To correct poor posture, it is necessary to position the head correctly, strengthen the muscles of the back and abdominal area, because with weak abdominal muscles and erectors of the spine, the shoulders are more likely to lengthen and look forward, leading to a known hyperkyphoosis.popularly as ‘bossu’, which is one of the most common types of bad posture.
What can be done to correct this posture, with drooping shoulders at the front, includes:
People who sit more than 5 hours a day should pay special attention to how they sit on the chair or sofa, to avoid the formation of kyphosis, which is the ‘bulk’ that occurs when the chest spine becomes more ’rounded”, seen from the side.
To do this, it is essential to have a body consciousness and keep the abdominal muscles contracted, performing a small contraction, which consists of “shrinking the belly”, bringing the navel more towards the abdomen.This small contraction activates the transverse muscles of the abdomen and diaphragm that also help maintain good posture throughout the day.Discover in the following video what you can do at home to improve posture:
It is not recommended to use vests to correct posture, as they act against physiotherapy and tend to aggravate the situation in the long run, this can happen because the vests grow back the shoulders but do not adequately strengthen the muscles, leaving them weaker than them.This imbalance of muscle forces damages the spine and, moreover, one of the secrets to correcting the posture of the fallen shoulders is not to reach the shoulders backwards but to correct the position of the head, which is usually more earlier.
Exercising in the gym or practicing Pilates regularly also helps maintain good posture as it strengthens your muscles and helps with treatment improve posture.In addition, it is recommended to stretch daily to increase muscle elasticity, so Pilates exercises have an advantage because they require good body stretching.
See a series of 8 Pilates exercises you can do regularly to strengthen your back and improve your posture:
The end of the column should always be in a neutral position, without the hip bone facing forward or backward, which can correct the column or make the butt look higher, side view.A good exercise to correct the lumbar posture is to find the neutral position of the hip and for this it is necessary to:
To combat hyperlordosis: What you can do is a stretching exercise that involves lying on your back, flexing your legs and hugging them, staying in that position for a few seconds, repeat 5 times.
To combat lumbar rectification: A good exercise is to lie on your back and place a ping pong ball where the curvature of the spine should be and hold that position for a few seconds. Remember never to put your weight on the ball.
For best results, it is important to consult a physical therapist for an individual evaluation, especially if there is back pain.
To correct posture during sleep, sleep in a proper body position, ideally lying on your side, with a small pillow between your knees and a pillow to support your head so that the spine can be lifted sideways., look in the mirror in this position or ask someone else to see if the column is apparently well positioned.
When sleeping on your back, you should use a lower pillow and place another pillow under your knees, it is not recommended to sleep face down.Learn more about: Discover the best mattress and pillow to help you sleep better.
It is recommended to go to the physical therapist when you have back, shoulder, neck or tension headaches, especially if you have a deviation from the spine, with poor posture.
The main postural changes are the anterior head; hypercifosa, popularly known as humpback; hyperlordosis, as well as lateral deviation of the spine, which is scoliosis, all of these situations should be corrected as soon as possible to avoid back pain, headaches, which also helps prevent other more serious situations, such as herniated disk and sciatic nerve damage, for example.
To correct the vicious posture, which causes back pain, for example, it may be necessary to perform a specific treatment through advanced physiotherapy, consisting of static exercises, guided by the physiotherapist, called RPG – Global Postural Re-education.But before starting treatment., it is necessary to perform a thorough assessment of the posture to know what deviations the person is in, and then guide the most appropriate stretching and strengthening exercises to each person, because normally the series of exercises is individual, because each human being is unique.