3 bad habits that harm your posture

With the development of technology, people’s lives are becoming more comfortable, but these conveniences make us less healthy. A sedentary lifestyle has become the norm. Now to walk 10 thousand steps a day is considered an achievement, and to run 5 km is a great reason to brag on your page.

Fitnesstrainer

Mankind has never moved so little. Now we lie on the sofa, we spend a long time on Instagram in our armchair and we sit on a chair in the office for 7-10 hours a day.

What does good posture give us?

• Healthy bones and joints.
• Full breathing to oxygenate the body.
• Good emotional well-being.
• Good circulation.
• Self-confidence.

Slouching negatively affects our figure and health. One of the main factors of poor posture is our lifestyle.

Three habits that provoke slouching are

1. Sitting hunched over at work

This can happen due to an uncomfortable workplace and working too long in front of a monitor. Don’t forget that you can always take a break to relieve muscle tension. But if your chair and desk create conditions where you’re unable to work with a straight back, then warming up won’t help. This is a reason to ask your supervisor for help and try to resolve the issue.

2. Sleeping in an uncomfortable position or on an uncomfortable surface

As the saying goes, a person gets used to everything. Even discomfort in sleep. Some people find it very difficult to change something, down to their favorite pillow, on which they slept all their childhood, or an old sofa, because of which the body in sleep can take unnatural positions for it.

Do not forget that a person spends about a third of his life in sleep. Our future day will determine how we sleep. If the place you lie on is uncomfortable for your back, it will inevitably cause bad posture. Don’t tolerate discomfort. It may be time to replace your old pillow and mattress.

What does poor posture lead to?

1. Lack of oxygen. With a curved spine, the lungs are not working at full capacity. Breathing is shallow, shallow. The body’s acidity level increases, leading to rapid aging and stress.
2. Poor brain function. Due to improper posture, a person’s brain does not get enough oxygen. This impairs memory, concentration, and attention. You may experience panic attacks and lack of energy.
3. Pain sensations. Compressed nerves, spasmed muscles are inevitably the companions of a slouching person. Often people feel pain not only in the back, but also in other parts of the body.
4. Anxiety and depressed mood. Due to incorrect posture, the blood circulation of the brain and its oxygen supply deteriorate. Biochemical processes change. This affects the balance of hormones and neurotransmitters that are responsible for emotions, behavior, decisions. And even for happiness levels.
5. Reduced immunity. When you slouch, some muscles are overstretched and others are severely contracted. The contracted muscles squeeze lymphatic ducts, nerves, and blood vessels. This leads to an imbalance in the body’s functioning. Deteriorate the removal of toxins, cell nutrition and transportation of useful substances.

Complex of exercises to improve posture

Plank on the knee with an outstretched arm and leg

Technique of execution:

• Stand on all fours.
• Take a deep breath, rest your right hand on the floor, and stretch your left hand forward. Keep the knee of your left leg on the floor and extend your right leg backwards.
• Hold this position for 30 seconds.
• Exhale smoothly: stand in the starting position.
• Then change your arm and leg.

Perform three approaches of 15 times. Rest between approaches – one minute.

Child’s pose

Technique of execution:

• Sit on the floor so that your heels are pressed against your buttocks.
• Take a deep breath, exhale and smoothly bend forward, keeping your head, neck and back on the same line. Your forehead rests on the floor. Be as relaxed as possible.
• Extend your arms forward and lightly shift your body weight onto them. Relax your shoulders. Stay in this position for one minute.

Perform three approaches of 10 times. Rest between approaches – one minute. All movements are performed slowly.

Shoulder bridge with a delay

Technique of execution:

• Lie on your back, bend your legs at the knees with a focus on the heel, arms stretched along the body.
• Smoothly bring your pelvis up, resting your heels and shoulders on the floor. Push up to a slight bend in the lower back and stay in the upper point for five seconds.
• Lower smoothly to the floor.

Perform three approaches of 10 times. Rest between approaches – one minute. All movements are performed slowly.

Push-ups

Technique:

• Keep the body torso straight. Neck, back and hips are in line. Feet together.
• Distribute the load on the entire surface of the palms and fingers. The elbows are slightly pressed against the body.
• With a deep inhalation smoothly descend, bending at the elbows to an angle of 90 degrees.
• Exhale powerfully as you rise to the top point. Do not straighten your elbows completely.

Perform three approaches of 10 times. Rest between approaches – one minute.

Twists

Technique:

• Lie on your back.
• Bend your legs at the knees, pressing your heels against your buttocks. Take your hands behind your head.
• On exhalation lift the upper part of the torso without tearing off the lower back, staying in the upper position for one second.
• As you inhale, smoothly lower yourself down.

Perform three approaches of 15 times. Rest between approaches – one minute.

Bringing together shoulder blades lying on the stomach

Technique:

• Lie on your stomach. Take your arms to the sides, then bend at the elbows to an angle of 90 degrees.
• Legs are straightened and relaxed.
• Lift your torso upward and bring your shoulder blades together. Hold this position for one second.

Perform three approaches of 15 times. Rest for one minute between each approach.

Start today. Do this complex three times a week for 20 minutes. In a month you will feel more confident, relaxed, productive and attractive.