Online Posture Exercises to Improve Posture

As we get older, bad posture becomes a problem for many people. This isn’t just a cosmetic issue. Our posture influences the alignment of the spine and this in turn affects our overall health of your body. New research is indicating that good posture is important for staying healthy throughout life. The spine is the central channel of the nervous system, and for people with bad posture, a hunched back, or forward head posture, the flow of nerve information and vital is impeded, as is breathing, and the ability to move freely.

The good news is that it’s never too late to improve posture. No matter what your age, your body can always change, as long as you take the necessary steps to correct posture. For this, corrective posture exercises are particularly helpful; in addition, wearing a posture support brace throughout the day can be a helpful reminder to correct posture and help you dump the slump.

Improving Posture Can Help You

Feel Better. People with a good posture and a healthy, strong back are often happier, more confident, and have more energy; they may even be less prone to worry, depression, and anxiety.

Prevent Chronic Pain. Correcting posture imbalances often offers effective prevention and treatment for back pain, shoulder pain, and neck pain by releasing chronic tightness in the muscles of the back and neck.  

Live Longer. With advancing age, bad posture may develop into a hunched back, also referred to as hyperkyphosis or dowager’s hump. Research has shown that elderly with hyperkyphosis are more prone to fractures and they more likely to lose balance and functionality as they get older. A seriuosly hunched posture puts pressure on the rib cage and restricts breathing, creating shortness of breath. In the elderly, shortness of breath is associated with numerous health issues, including increased anxiety and depression, and it is considered a main factor in the overall health deterioration in elderly. One research study found that older men and women with a hyperkyphosis, i.e. a forward hunched posture, had higher death rates; as much as 44% higher.

Yoga Exercises Can Help Improve Bad Posture 

Corrective posture exercises will not just help you prevent back, neck and shoulder pain and joint stiffness. As you increase the health of the back, strengthen the core posture support muscles, and improve the alignment of your spine, the health of your entire body will benefit. As nerve information flows more freely through the central channel of the spine, you will experience more energy and vitality and greater well-being.

Research has shown that therapeutic yoga exercises can help improve posture and overall back health. Yoga improves posture by increasing flexibility and strength, and by creating greater body awareness and a greater sense of alignment and correct posture. Yoga exercises don’t just improve posture, they are soothing and wonderful to do and offer relaxation and stress management as well.

Online Posture Exercises to Improve Posture

Best Corrective Posture Exercises to Improve Posture

It’s important to take steps early to improve posture to prevent bad posture from develop into the hunched back of hyperkyphosis, or dowager’s hump.

Particularly useful to improve posture are yoga poses that strengthen the core posture support muscles and also target the muscles and joints most affected by bad posture, including shoulders, spinal erectors, abdominals, and neck. It’s difficult and cumbersome to do corrective posture exercises from a book. Instead, we have created a downloadable series of yoga exercises to improve posture. The gentle exercises in these sequences can help restore strength and fluidity to the spine, while counteracting bad posture and a hunched back.

The Healthy Back, Healthy Body Program

For best results, try this 3-part series of corrective exercises from the Healthy Back, Healthy Body program designed to reverse the early stages of hyperkyphosis. The program consists of three 20-min. download yoga practices to delivered weekly for three weeks. The sequences include:

Week 1. Heart Opening. A soothing and relaxing heart and chest-opening sequence, which helps improve posture and reverse forward head posture.

Week 2. Core Integration. This core integration sequence of yoga exercises lays the foundation for better posture by building a strong foundation of core posture support and correcting posture alignment.

Week 3. Back Strengthening for Posture Support. This sequence of gentle yoga backbends helps improve posture by strengthening the main posture support muscles of the back.

 Healthy Back: Yoga Exercises to Improve Posture

Click here to download Healthy Back: Yoga Exercises to Improve Posture

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While we tend to think of forward posture, osteoporosis, hyperkyphosis (back hunch), and other such health issues as concerns for the older generation, the truth is, the habits that define our long-term structural health start when we’re young.

Kids in this day and age have many advantages that previous generations of children didn’t; however, when it comes to posture, our kids also have an extra burden to bear.

Physical therapists recognize that computers and heavy backpacks are two of the leading culprits when it comes to our children’s poor postural health. While it may be easy to dismiss concerns over slumping computer posture and improper backpack wear, bad posture is more than just unattractive: in 2007 alone, approximately 20,000 kids visited a doctor or ER due to back pain caused by heavy backpacks.

With a new school year at hand, now is the time to start establishing the corrective posture that will protect your child’s back for years to come. Here are 9 tips to help you and your child improve posture and ensure a healthy back:

1.    Wear both backpack straps. Using both backpack straps will help distribute the weight of the pack evenly, preventing asymmetrical stress and muscular strain.

2.    Tighten the straps.  The backpack should sit along the middle and upper parts of the back. Wearing a backpack too low can cause the spine to arch unnaturally and certain muscle groups to strain.

3.    Use the waist-strap, if the backpack comes with one. The waist-strap helps to distribute the pack’s weight more evenly.

4.    Monitor pack weight. Kids should never carry more than 10-15% of their body weight on their backs. This means that if your child is 80lbs, her or she should carry no more than 8-12 lbs of textbooks at any time. Research has shown that any more than this will place excess stress on the neck, shoulders, and back.

5.    Minimize. Schedule a regular time to sort through the backpack and eliminate unnecessary items that may be contributing to the bag’s weight.

6.    Classroom textbooks: ask teachers if they can keep in-class textbooks so that the kids can leave their textbooks at home, instead of shuffling them back and forth. Some parents may want to consider purchasing a second text book for their child when necessary.

7.    Internet textbooks: if an in-class text is not an option, sometimes textbooks are available online. In this case, children can leave their textbooks at school and use the online version at home. Which brings us to…

8.    Develop healthy computer posture. There are several tips to help establish corrective posture for at the computer, which can be viewed here: corrective posture exercises. With the hours today’s children spend in front of the screen, it’s more important than ever to improve posture when at a computer or desk.

9.    When needed, consult a PT. If your child complains of pain in their neck, shoulders, or back, consult a physical therapist. PTs can not only help figure out what the problem is, but they can also provide effective solutions and exercises to promote long-term structural health.

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The signs of bad posture, i.e. forward head posture, rounded shoulders, and sunken chest used to be the signature posture of old age. Unfortunately, bad posture is quickly becoming almost universal in modern society. The problem in part is caused by improper desk posture habits; Long hours of improper sitting lay the foundation for poor posture by weakening the muscles of the back and tighten the muscles in the front.

Forward head posture and rounded shoulders are the precursors of hyperkyphosis, a much more serious condition, which develops slowly. The body finds ways to compensate for the abnormal leverage on the upper spine. But it compensates in ways that are not that great for your health.

With your shoulders rounded, the muscles in the neck and upper shoulders tighten up and become stiff and inflexible. The normal curve of the neck begins to flatten as the spine gradually changes its shape to better deal with the excess load. The discs in the neck get compressed and weakened.
 
Studies have shown that the greater the forward head position, the more likely people are to experience neck or shoulder pain or even chronic tension headaches. The further forward the head is, the worse the pain. Over the long term, forward head posture may develop into hyperkyphosis, or a hunched back.

Hyperkyphosis can turn into a serious problem over time, causing shortness of breath, lack of mobility, and lack of vitality and energy. Seniors with hyperkyphosis are at increased risk for entering a nursing home, more likely to fall and hurt themselves. Hyperkyphosis has even been associated with increased mortality.

To reverse forward head posture and prevent hyperkyphosis, the earlier you start the better. Generally speaking, in its early stages, hyperkyphosis can be reversed. The longer you wait, however, the harder it becomes to effectively counteract the problem, and you’ll be stuck with a bad posture getting worse each passing years.

There are many corrective posture resources you can use to reverse bad posture and prevent hyperkyphosis. Posture support braces can be useful to remind you to stay upright during the day. In addition, studies have indicated that yoga for hyperkyphosis may offer effective corrective posture exercises to improve posture and prevent or reverse hyperkyphosis.

Try this great Yoga Download to Improve Posture and Prevent Hyperkyphosis: Healthy Back: Heart Opening

The effects of bad posture go further than that, however. We’ve written elsewhere about the effects of one of the most common posture imbalances: forward head posture, which is the precursor of age-related dowager’s hump. However, there are many other ways in which poor posture affects your physical health.

One group of researchers, led by John Lennon, BM, MM. C. and Norman Shealy, M.D. put it this way:  “[We believe] that posture affects and moderates every physiologic function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.
The most significant influences of posture are upon respiration, oxygenation, and sympathetic function. Ultimately, it appears that homeostasis and autonomic regulation are intimately connected with posture. The corollary of these observations is that many symptoms, including pain, may be moderated or eliminated by improved posture.” (See quote source below.)

Translation? Posture impacts all bodily functions, in particularly breathing and therefore whether or not the body’s cells get proper oxygen supply. Posture also affects the sympathetic function of the body, and thereby its ability to regulate its internal environment in response to outside changes.

To elaborate: The spinal cord is the central channel through which flow all the nerves of the central nervous system. The central nervous system, of course, is the central command center which coordinates the activity of all parts of the body.

The spinal cord houses the nerves, which carry messages between the brain and the rest of the body. The central nervous system is responsible for maintaining the homeostasis, or internal balance, of the body. Through the flow of nerve information back and forth, it monitors, detects, interprets, and responds to changes in the internal and external environment. The nervous system then responds by sending electrochemical impulses through nerves to muscles, glands, and other parts of the body needed to respond to changes in the external environment.

Osteopaths and chiropractors have told us for many years: structure impacts function.  Bad posture may impact the health of the body by hampering the function of the central nervous system—the proper flow of nerve information from the peripheral parts of the body to the brain. If the integrity of the spinal cord deteriorates due to poor posture, the integrity of the flow of nervous system information to the brain may be affected. Structure impacts function.

As the researchers further state: “Posture and normal physiology and function are interrelated. Abnormal posture is evident in patients with chronic pain-related conditions including backache, headache, and stress-related illnesses.”

The bottom line: Doctors of osteopathy and chiropractic have long maintained that structural imbalances put people at greater risk for functional imbalances, i.e. it increases the susceptibility to disease. The most common structural imbalance people face is bad posture.

The good news of course is that bad posture is also the structural imbalance over which you have the most control. The poor posture cascade can be reversed by taking steps to correct your posture.

Corrective posture exercises, posture support braces, and core strengthening activities are a great place to start—as is simply paying attention to your posture and bearing throughout the day.

Remember, bad posture is created moment by moment, predominantly by poor habits and weakened posture support muscles. Good posture is created moment by moment as well—by reversing your moment-to-moment posture habits and strengthening core posture support muscles, you will be able to gradually reshape and improve your posture.

Source: John Lennon, BM, MM, C. Norman Shealy, MD, Roger K. Cady, MD, William Matta, PhD., Richard Cox, PhD, and William F. Simpson, PhD, American Journal of Pain Management, Vol. 4, No. 1, January, 1994

Download Corrective Posture Exercise video for increased posture support strength:

Click here to buy Posture Strength

Great Posture Brace to Reverse Forward Posture and Rounded Shoulders:

Click here to buy Body Rite Posture Pleaser

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Here are the top eight features you should consider when buying a desk chair:

Feature 1: Does the Chair Support Good Posture or Bad Posture?

First, good posture is a critical feature to look for when buying a desk chair. The chair should be adjustable to a height where your feet can rest on the floor comfortably. The thighs should be square in relation to the floor and fully-supported meaning that they do not slope down as you sit. A very important aspect of this is the back lumbar support. As you sit, there should be a 90 to 105-degree angle formed by your torso and upper legs. Of course the chair should tilt back but not so easy that you fall. And overall, the chair should allow posture changes easily and frequently.

Some chairs are created just for the purpose of helping you strengthen your core posture support muscles and reverse bad posture. The most common form of these is the exercise ball chair (see below), which can be a great way to get a core work for improving posture while at work. If you want a more traditional office chair, here are some more features to take into account.

Feature 2: Chair Type

Second, the type of desk chair is important too. There is the heavy use chair that should be a first choice among those who sit at a desk for very long hours. Typical occupations benefiting from the heavy use chair are computer programmers, web designers, and receptionists. The key to a chair like this is that the person sitting in it can tilt it in any direction while the entire chair moves with the tilt. The end result is that there is constant back support. This has the effect of reducing fatigue.

Another type of chair is the moderate use chair. This chair is good for those who are not constantly at their desk but moving throughout the office. This would be characteristic of a middle manager or line supervisor. Some of these chairs have knee-tilt mechanisms that allow one to lean back in the chair but keep the feet on the ground–unlike the heavy use chair where all parts of the chair move. Without this mechanism, there would be a lot of discomfort over extended periods of time. The moderate use chair typically has a more-stylish look than that of most desk chairs.

A third type of chair is much more elaborate and that is the executive chair. The executive chairs are somewhat like the moderate use chairs but much more plush and comfortable. They have an executive “look” about them. Of course these chairs focus on style and comfort but they are not for extended periods of sitting and are good for executives who are running in between meetings as well as spending a significant amount of time on the phone and computer. Executive type chairs give a look of authority in their style.

Feature 3: Back Lumbar Support

The back rest of the office desk chair should be studied closely prior to choosing your chair. Many don’t know the term lumbar but they do know about the curvature of their spine at the lower back. This is known as the lumbar region and the back rest of the chair should support it while seated. You will find that you will become very fatigued without this support. See if there are mechanisms to maintain the lumbar support irregardless of the chair position.

Feature 4: Chair Height

There should be a mechanism to quickly and easily adjust the chair height. The height of the chair should be such that the thighs are horizontal with the floor. Some older chairs make you have to twist a cylinder at the neck of the chair to adjust the height. The problem is that you cannot quickly adjust it like those with convenient levers. Improper chair height will quickly cause you to get fatigued plus cause circulation problems. If the chair is too high, you’ll find yourself bending forward to see the computer screen and keyboard. If it is too low, you’ll find you will have circulation problems in your legs and will have to raise your arms too high to type.

Feature 5: The Seat Pan

The best type of seat pan for a desk chair is one that has a rounded or waterfall edge at the front. The seat pan is basically where you sit. The seat pans with rounded or waterfall edges take pressure off of the legs and help with circulation. There is a mechanism known as a forward slider that will adjust the depth of the seat pan. You are trying to adjust to three to four fingers between the back of the knees and the front edge of the seat pan so that there is optimum circulation to the legs. The width of the seat pan should extend at least one inch on both sides in order to have the best comfort. There should also be a tilt adjustment so that one can keep the pressure in check at the back of the thighs. Optimum leg circulation is the key here.

Feature 6: The Arm Rests

Arm rests are critical to taking tension off of the shoulders and neck. The arm rests should be quickly adjustable for different tasks such as one position for reading.

Feature 7: Fabric

You will want to choose a fabric that “breathes” well so that you don’t sweat a lot. Of course you will also want to choose a fabric that is appealing to the eye.

Feature 8: Stability

This goes without saying. You don’t want a desk chair that is unstable for safety’s sake. This chair should tilt with you but not to a point where it easily topples over. Casters should be hard for carpeted floors and be coated with rubber for hard surfaces.

In summary, take the time to carefully shop for your desk chair. Injuries due to poor posture can be very painful and counterproductive. You need to remember you will be in your chair a lot. If you are uncomfortable or even just slightly irritated by the chair you are sitting in, it will most likely increase over time so that you will find that it interferes with your productivity and even your mood. Being just a little unhappy about your chair will affect you every time you sit in it. And any back pain form your chair can affect you 24/7 not just when you are sitting.

Useful Resource for Better Office Posture

Get Fit While You Sit

FitBall Exercise Ball Chair – with Choice of 55cm Ball

Ergonomic Office Chair at a Great Discount

High Back Mesh Ergonomic Task Chair With Adjustable Arms [BT-6001-GYBK-GG]

Improve Your Existing Chair With Lumbar Support or a Pillow Wedge

POSTURE PERFECT MASSAGING BACK SUPPORT CUSHION WITH MEMORY FOAM. YOUR SEAT SOLUTION.

Angel Sales PosturePro Lumbar Support

Stress Wedge – Office Chair Pillow, Pillow for Chair, Chair Pillow, Chair Cushion

Edwin Passorio
http://www.articlesbase.com/home-improvement-articles/top-8-features-to-consider-when-buying-a-desk-chair-92003.html

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