Having good posture allows the body to work more efficiently with less stress on the spine, ligaments and muscles. Activities such as looking down at a phone, working at a computer, prolonged driving or repetitive motions can put the body in a position that could over time cause pain.
First, it is important to understand the difference between good and poor posture. Here are some illustrations that depict how your body is positioned when you are in poor posture, and how your body is maintained aligned with good posture.
As you can see from the picture above, the most common characteristics of poor posture are forward head and rounded shoulders. Having the shoulders rounded and positioned forward can lead to shoulder impingement due to the limited space in the anterior part of the shoulder. Misalignment of the spine can also lead to tight low back muscles and weak abdominals. There are some simple and beneficial exercises that can be done to improve your posture and reduce the chance of future pain.
While in good posture, squeeze your shoulder blades together and down slightly. This movement will help you get out of that forward shoulder position and allow the shoulder to move more freely without causing impingement. Perform 3 sets of 10 repetitions throughout the day.
Having rounded forward shoulders will most likely lead to having tight chest muscles. The tightness in the pectoralis muscle can lead to difficulty retracting the shoulders and maintaining an upright position. The red area in the picture above indicates where you should feel the stretch. Hold this stretch for 30 seconds and perform 3 sets each day.
These two simple exercises can be performed just about anywhere and anytime throughout the day. If you are experiencing low back, neck or shoulder pain, these exercises can assist with improving musculature control and reducing tightness. FullMotion Physical Therapy is here to help you and correct any postural deficits. Contact us at www.fullmotionpt.net or call at 949-542-5000 to make an appointment.
