How your sitting posture is slowing killing your health☠️❗️
Be honest - which one are you? We spend hours everyday sitting in front of our computers - how much do we pay attention to our posture and do we realize the severe negative impact excessive sitting and terrible posture has on us?
💡The Importance of Proper Sitting Posture:
1️⃣Prevents back pain, headaches, strain and overuse problems
2️⃣Keeps bones and joints in the correct alignment so that muscles are being used properly
3️⃣Prevents fatigue because muscles are being used more efficiently
4️⃣Helps decrease abnormal wear and tear of joint surfaces that could result in arthritis
5️⃣Decreases the stress on the ligaments holding the joints of the spine together
6️⃣Prevents the spine from becoming fixed in abnormal positions
7️⃣Lowers the risk of excessive bone degeneration and musculoskeletal pain
8️⃣Eases the flow of your circulatory and lymphatic systems
9️⃣Improves Organ Function
❌Common Bad Posture 1: You lean back on a chair with not enough support, leaving space in between your lower back and chair. Unless you are sitting on an armchair / chair with support for your back, this position places strain on muscles and soft tissues, increasing tension and in turn causes pain
❌Common Bad Posture 2: You hunch over.
When you let your shoulders roll forward, your pelvis naturally tilts backwards to compensate and keep you from keeling forward. This creates a C-curve in your spine. Because your spine is stacked to handle force that presses directly downward (i.e. gravity and the weight of your head), this curved position sets you up for pain and strain.
✅Correct Posture:
1️⃣Sit up with your back straight and your shoulders back and relaxed. Your buttocks should touch the back of your chair
2️⃣Distribute your body weight evenly on both hips
3️⃣Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. Your legs should not be crossed
4️⃣Keep your feet flat on the floor
* If possible - choose a chair with lumbar support and also limit your time of sitting (Stand up, stretch out and loosen up every 30 minutes)
Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position. There are plenty of Exercises to strengthen your core and buttock muscles, and back extensions will help correct a slouching posture. Comment down below if you would like to see more exercises for postures!
「exercises for lower back pain from sitting」的推薦目錄:
exercises for lower back pain from sitting 在 Hannah Tan Facebook 的最讚貼文
Tag your #workout buddy.❤️Nearly every #health professional agrees that planks, not crunches, provide one of the best #workouts for your #body, especially your #abs. If you want a flat, #toned stomach this simple & sometimes intense #exercise is the best way to go. The #plank is one of the best exercises for core conditioning but it also works your glutes & hamstrings, supports proper #posture & improves #balance. #Tip: The most important element of a good plank is a neutral spine.
Benefits:
-Strengthens the #core, which, in turn, helps reduce lower-back pain
-Increases flexibility in posterior #muscle groups
-Stretches & ultimately relax muscles groups that often become stiff & tense from prolonged sitting
-Strengthens arms & wrists
How To:
1) Plant hands directly under the shoulders (slightly wider than shoulder-width apart) & ankles under heels like you’re about to do a push-up.
2) Engage your core & keep your back straight. Your head should be in line with your back.
3) Relax your neck & shoulders. Neutralize the neck & #spine by looking at a spot on the floor about a foot beyond your hands.
4) Continue to #breathe deeply & smoothly while holding the pose anywhere from 30 seconds to 1 minute. Advanced practitioners & those using the #pose to build stamina can hold for up to 5 minutes.
5) Repeat up to 10 times.
[References: yogajournal.com, fitness19.com, mindbodygreen.com, fitness.mercola.com] #Sunday #Stretch