The unity of your core and spine is the center from which the rest of you either moves, functions or doesn’t. Poor posture equals poor movement patterns and ultimately causes pain and injury. Let’s explore some things you may or may not being doing that keeps you from being pain free and healthy.
Repetitive stressors: how does your body respond or recover?
Often repetitive activities or prolonged periods of either being sedentary and inactive contribute to poor mechanical patterns, strain and pain.
Increased commuting and desk time leaves the body vulnerable to tightness, weakness, falling into poor posture and can compromise the structure of the body and its ability to function.
When we participate in activities that are highly repetitive or intense this can lead to neck and shoulder compromise. Think about all your work, daily and fitness related activities that require; overhead shoulder movements, heavy lifting, manual and trade labor, throwing, serving, swimming, biking, or running and the stress it puts on your body.
Why You Need to Fix Your Poor Posture NOW….
Slouching increases the forces that are transmitted through your spine, especially your neck.
In a slouched position our head falls forward, adding additional strain and pull on the muscles that support the weight of our head, this limits the ability of the joints to move correctly. The rounding forward of our shoulders limits the ability to move our arms overhead and reach, this also can lead to pain in the front and back of the shoulder. This will cause stress, strain, and pain that continually worsens over time.
Tips & Tricks to Achieve Your Best Posture Possible
So, check out your posture. When sitting, sit upright with your head over your shoulders, your shoulders centered over your hips, and with your back preferably supported. Sitting should be a supported posture where you muscles can be relaxed not under undue stress or strain, but NOT completely passive and disengaged. KEEP your CORE ENGAGED.
When standing a similar alignment should follow. A plumb(straight) line should flow from head to toe. Check your profile out and try to center your ears over your shoulders, shoulders over your hips, and hips over your ankles. If you tighten your core and glute muscles it will automatically set you in this ideal alignment. I love to use the visual feedback of mirrors and the verbal cues and reminders from others. You will be surprised how often we fall into POOR POSTURE. So let’s help each other out to stay pain free.
Try setting a timer while at your desk, put reminders in the car or when you are walking around check how you are doing- are your slouched or straight? The more you practice the more you will be able to reset your body, then your new great posture will become your foundation and it will feel uncomfortable and abnormal to slouch.
Want more tips and tricks to combat and ease your nagging shoulder and neck pain? Check out our FREE TIPS "5 Best Tips to Ease Shoulder & Neck Pain: To Keep Exercising, Active & Away From Surgery". Or talk to one of our Specialist Physical Therapist to discuss how your shoulder or neck pain is limiting you and how to stop it from getting worse. You can call us here, (805) 941-0125, or click the button belone to schedule a time it is best for us to find out how you would like us to help you.
At Perseverance Physical Therapy & Pilates we help people aged 40+ stay fit, active and overcome mobility loss to be able to live the life they love without fear, limitation and depending on painkillers or procedures.
Yvonne A. Castillo, MSPT, DPT, CPT