Fixing And Correcting Your Posture To Free Yourself From Muscle Tension And Some Back Pains
- Back pain and joint pain (If you suffer with back pain, consult with your Doctor to rule out any other causes)
- Mood swings, irritability, frustration
- Low confidence, low self esteem
- Poor circulation
- Muscle stiffness and feelings of discomfort
- Sleep related issues
- Low energy
- Low moods and even depression
- Poor circulation
- Shallow breathing
- Digestive issues
- They created poor postural habits
- They have been deliberately trying to physically stand or sit tall
- They have been working in bad workstation habits
- They have been told wrong
- They have created bad tension habits
- They have experienced psychological issues like shyness, trauma, anxiety, depression
- Holding yourself up or in position
- Locking of the joints
- Fixing yourself in position
- Bending forwards
- Leaning back
- Tucking in your butt/pelvis
- Pushing hips too far forwards or too far back
- Trying to stand up or sit up straight
- Pulling the back of your head down/ lifting up the chin
- Bending the head forwards at the neck, tucking the chin in too much
If you have been slumping and hunching your back and shoulders, then a good quality posture brace can be very beneficial as they will ease your upper body and your head back into its natural alignment, you will still have to make sure your lower body is correct but they can help do all the hard work for you.
Eliminating bad posture
So what is good posture? It can be hard to define with so many different contradictory opinions about and with so many different postures being displayed by people.
To try and define what is good posture
- It's about being and maintaining your full but natural, healthy
, expansion and width, without stiffening height
- Being vertical and in alignment with gravity
- Being poised, aligned and balanced
- Keeping your joints as free, loose and flexible as possible where your muscles are free from tension
Healthy posture, involves having good balance, poise and movement whilst at the same time being at your maximum expansive posture without stiffening, forcing or unnaturally tensing, pulling or holding yourself up.
Many of the less industrialized civilizations and cultures have less trouble with back pain and tension.
Whilst many western cultures are straying more and more away from their natural, healthy posture the less industrialized countries have kept a more of a natural upper back and leg posture.
This is where the spine is more upright with less curve through the length of the back with
The spine curves more at the bottom to stick the buttocks behind which gives the buttocks that slightly angled position.
- Your body is out of alignment with gravity
- You're physically trying to hold yourself up
- You're physically trying to push yourself up
- You're trying to physically correct your posture
- Releasing and letting go of any tension
- Correct any bad habits like slouching, bending forwards, leaning back, and looking down by bending your neck and dropping your head
- No pulling, pushing, forcing, tensing or tucking in your butt
People who are out of balance and alignment, or people who have developed poor postural habits tend to use tension or they need something to lean or support them to compensate for their poor alignment.
This is not the answer because by doing this they're unnecessarily creating tension and wasting energy by adding further muscular effort and tension to hold themselves upright in place.
Unfortunately, most people accept this state of tension as being normal or they are not aware they're doing it because it is all they know.
Once you're more vertical, aligned, relaxed and balanced, you can allow yourself to sway and tilt forwards gently whilst keeping your whole body straight, then go backwards very slightly, but making sure you only hinge from the ankles.
To begin with, tilt forwards slightly, until you reach the point of tension at the front of your ankles, then stop, and then go backwards until you feel the point of tension at the back of your ankles, then do this a few times, until you get to know the midpoint between the two extremes and try to stay in and around these two limits.
Because, although you're ideally searching for the position with the least amount of tension, you should not try to stay fixed or locked in one static position or attempt to hold yourself still, just try to remain within the small variations between the narrowest points of balance that you have, somewhere in between the two points of tension.
The same applies when you're sitting down, because again, you have not got to sit and hold yourself perfectly still or lock yourself in position, it is OK for you to sway back and forth a little, so long as you do not pass beyond the points of tension.
Do Not Pull Your Shoulders Too Far Back
Most individuals who try to correct their
You may have even been advised to do
If you want to align up your
The video below will demonstrate the correct way to achieve this
If you have structural damage then you will need help from someone who is medically qualified and specially trained to work with you to try to correct your posture or alleviate some of your pain and symptoms.
Another posture correction exercise that will help you to restore your natural poise and balance by lengthening your back as well as helping you free yourself up from any tension you have gathered during the day is to use the semi-supine posture correction exercise.
When we have been standing up or sitting for long periods of time our muscles are constantly working to support us and although, having a natural, balanced, aligned posture where your bones support you will significantly reduce the workload of the muscles.
If you practice the semi-supine posture for ten minutes a day, then it will release the pressure off your muscles and lengthen your spine, thus reducing back and neck pains, improving your breathing as well as helping to release any tension.
This exercise will also help you to correct your posture, this exercise involves lying down on your back flat on the floor with your feet flat on the floor and your knees bent and pointed upwards, your feet should be roughly about 18 inches away from your butt with your feet being about shoulder width apart.
You should have a pile of books resting under your head, the height of the books should be the distance from your head to the wall when you're standing in a natural relaxed posture with your back against the wall.
Your elbows should be placed slightly away from your waist and you should rest your hands lightly on your stomach, then scan your body for any tension, and then just think to yourself, relax and release all that unnecessary tension.
The video below demonstrates how to best perform this exercise
The correct sleeping position
Your sleep posture is also important as your sitting and standing posture, because the average person will spend approx six to eight hours each day in bed sleeping. Having a firm mattress
Avoid sleeping on your stomach. The best positions for sleep posture is either to sleep on your back or your side.
Many experts suggest for sleepers who generally lay on their sides to put a knee pillow between the knees to align their hips and keep your hips in a relaxed position.
Your head needs to be level and in alignment with your spine which will help to reduce and prevent posture related back strains and pain.
You can buy cervical or memory foam pillows that are specially designed to keep your head fully supported and level with the correct position of the rest of your spine.
If those pillows don't suit you a normal pillow that is the right height to keep your head in alignment with your body is fine so long as you don't sleep with your head to high or to low in relationship with your spine and neck.
If you lay on your side, your knees should be bent and pointing out so it releases the tension in your back. Some people also have a supporting pillow that they can hug and rest
Try not to sleep in a tense stressed position, like hunching up to much or stretching your legs and back out to straight. It can pay to just make sure your lying in a comfortable and tension free position.
If you lay on your back then you need to have a small support underneath your knees like a small pillow to keep a slight bend in the knees.
If you lay down with straight legs it will create more tension in the lower back and again use a memory foam or cervical pillow. It is recommend that a fairly firm mattress with a memory foam cover or soft cover is ideal.
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