What causes poor posture?
Poor posture is often caused by a combination of factors, including sitting for extended periods, carrying heavy bags or backpacks, looking down at electronic devices for extended periods, and lack of exercise or physical activity. Additionally, poor posture can be caused by medical conditions such as scoliosis or osteoporosis.
How to prevent it or maintain good posture?
To prevent, it's important to maintain good posture habits throughout the day. This includes sitting up straight with your shoulders back and down, keeping your feet flat on the ground, and making sure your computer screen is at eye level. Additionally, it's important to exercise regularly, strengthen your core muscles, and avoid carrying heavy bags on one shoulder.
What other conditions are caused by poor posture?
Poor posture can lead to a variety of other conditions, including back and neck pain, headaches, decreased lung capacity, and decreased circulation. It can also lead to fatigue, muscle strain, and joint pain.
How can physical therapy treat poor posture?
Physical therapy can help treat poor posture by assessing the underlying causes of the problem and developing an individualized treatment plan. This may include exercises to strengthen the muscles in the back, neck, and shoulders, as well as stretches to improve flexibility. Additionally, physical therapists may use manual therapy techniques to release tight muscles and improve joint mobility. They may also provide education and advice on ergonomics and postural awareness to help prevent future problems.
Here are 3 exercises that can help improve your posture:
Plank: Plank is an excellent exercise for strengthening the core, back, and shoulder muscles. Start in a push-up position, with your arms straight and your wrists directly under your shoulders. Hold your body in a straight line from your head to your heels, engaging your core and glutes to maintain proper alignment. Hold this position for 30-60 seconds, and repeat for 3-5 sets.
Wall Angels: This exercise helps to improve shoulder and upper back mobility. Stand with your back against a wall, with your feet about 6 inches away from the wall. Raise your arms to shoulder height, and place your elbows and forearms against the wall. Slowly slide your arms up and down the wall, keeping your elbows and forearms in contact with the wall at all times. Repeat for 2-3 sets of 10-15 repetitions.
Cat-Cow: This exercise helps to improve spinal mobility and flexibility. Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat for 2-3 sets of 10-15 repetitions.
Schedule a Free PT evaluation before starting any new exercise program, especially if you have any underlying medical conditions or injuries.