Poor posture affects our physical appearance and can make someone look older and heavier than they really are. However, over time poor posture can have a significant impact on our physical health affecting the spine, shoulders, hips and knees.
Unfortunately, as an experienced Osteopath in London I often treat patients whose problems can be related to their poor posture. Their symptoms include: back and joint pain, reduced flexibility and muscle disorders.
The good news is that you can improve your posture by undertaking some simple exercises.
Three common postural problems I see as an experienced London Osteopath are:
- Head Forward
- Shoulders Rounded
- Shoulders Elevated
If you find that you are often in one of these positions then here are some exercises that you want to follow to correct your posture.
1. Head Forward
To correct this posture you need to loosen the muscles on the back of your neck. Simply slowly move your head forward and tuck your chin into your chest and hold for 5 seconds. Repeat 10 times a day.
2. Shoulders Rounded
This is otherwise known as slouching. To correct this you need to strength your trapezius which is the large muscle across your shoulders and back. Lie face down on the floor with your arms at a 90 degree angle in a high five position. Keeping your arms in this position, raise them from the floor by pulling your shoulders back and squeezing your shoulder blades together. Hold this position for 5 seconds and then lower your arms. Repeat 10 times and do a set 3 times a day.
3. Shoulders Elevated
This posture is very common and to correct it you need to strengthen the muscle under your chest. To do this sit upright in a chair. Place your palms facing down next to your hips and keep your arms locked straight so as not to move them. Press down on your palms until your bottom is raised off the chair and hold for 5 seconds. Repeat 10 times and do a set 3 times a day.
If you are suffering pain or discomfort and you would like further information on how I as an experienced London Osteopath may help you or to book an Osteopathy appointment at one of my osteopathy clinics in London please feel free to send me a message or call me on 020 8815 0979.
Note: if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine. Id you experience any pain or discomfort during exercise then stop and seek medical advice.