Don’t Be A Slouch – How To Fix Poor Posture

Many people have poor posture or it could use some improvement.  It’s something to be aware of, yet many don’t act to change it.  Why should posture be taken seriously and what affect can it have on health?  The American Posture Institute claims recent research shows cognitive development in children, repertory restriction, and negative emotional issues have all been effected by poor posture.


Posture Errors

In order to correct poor posture, recognizing the symptoms, is fundamental to the solution.  The following list identifies common mistakes people make, which may lead to incorrect posture:

  • Sticking buttocks out
  • Slouching whilst standing or sitting
  • Text neck – frequently looking down at your phone
  • Rounded shoulders
  • Sticking chin out
  • Standing leaning weight on one side


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Give This A Try

Not realizing bad posture is present can result in bad habits which may lead to health problems.  Try the following methods to correct posture habits and if this doesn’t work, then contacting a doctor, physical therapist, or chiropractor may be necessary:

  • Sticking buttocks out may cause hyperlordosis which is an over curved lower spine. Sometimes caused by pregnancy or heavy weight around the stomach.  Strengthening the core muscles with Pilates exercises are recommended. (Visit a class to ensure exercises are done correctly).
  • If slouching whilst standing, imagine something connecting the top of the head to the ceiling and pulling upwards. Keep the shoulders parallel to the hips, and down.  Pull in the stomach and keep feet equal amounts apart ensuring the body weight is evenly distributed.  Keeping the head straight and legs straight, will also help body alignment.
  • Hunching over to text or type can lead to a week upper back and stiffness. Exercises to strengthen these weakened muscles, include tucking in your chin to increase neck muscles, Pull-ups and the plank as well as pulling in stomach to regain a natural curve.
  • Rounded shoulders are caused by prolonged bad posture which has led to weakened muscles in the back. Strengthening the core with Pilate exercises is ideal.  Using the rower at the gym or doing the bridge pose will help (Yoga is great for bridge pose exercises).
  • Sticking the chin out maybe a simple as correcting an office chair. Seats in front of computers are frequently too low, leading to a hunch back.  Higher the office chair, elongate the neck, pull shoulder blades back and pull in stomach muscles to regain the natural curve.
  • Leaning weight onto the one side can make a person feel comfortable so a habit is easily made. Unfortunately, this can lead to an imbalance in muscle groups with one side being stronger than the other.  Very common in women who have been carrying toddlers on their hip, or someone carrying a heavy bag on one shoulder.
  • Bridge exercises are great for distributing muscle strength as well as lateral pelvic leg raises.  Lateral pelvic leg raises may be done at home.  An example of this is, lying on the front with forehead resting on hands and legs on the floor.  Lifting one leg up and down, whilst keeping stomach and buttocks tight and not lifting the hip off the floor.  Repeat 12 times then switch legs.


It’s Not Too Late

A clinical review in the British Medical Journal, gives examples of how history, body build, accidents, disease, and confidence may all result in posture being changed.  An historical example of this is the tight corsets women wore in the 17th century, which narrowed their natural waste drastically and changed their posture.  A disease which may give poor posture would be Osteoporosis.  Poor nutrition and vitamin deficiency may also have a bad influence on the spine.

What ever the reason for poor posture, it may not be too late to change it.  If, after time, the exercises suggested have little to no improvement on posture, please visit a doctor for further instruction.  Posture is important from a health prospective as well as improving self confidence, so next time when sloughing, sit up straight and correct the posture.

For more articles about posture, exercise, diet, health and wellness, check out, today!


Don't Be A Slouch - How To Fix Poor Posture
Don’t Be A Slouch – How To Fix Poor Posture










Pilate Posture Exercises

Lateral Pelvic tilt exercises

British Medical Journal Clinical Review on Posture


Does it Hurt to Get out of Bed? Here’s Why…

As we age, more often in the morning we wake up grunting, making noises as we stretch, or complaining of a newfound ache. Scientists have recently discovered the reason why it may hurt to get out of bed.

Good Morning, Sunshine!

Your foot hits the floor as you make your way off the mattress. As you stand up, there’s stiffness in your leg, back, or neck. There’s a logical reason for this, and it’s not just “getting older.”

Researchers in the UK at Manchester University conducted a study on cells from joints. What they found is that cells within our bodies have a biological clock. During sleep, the cell’s clock suppresses anti-inflammatory proteins. That’s why we’re often puffy, and everything’s sore. Our anti-inflammatory defenses go to bed too.

It’s Going to Be a Great Day

As we wander into the kitchen to grab our tea or coffee, our bodies are springing back into gear. Our natural ibuprofen (anti-inflammatory responses) begin to function more fully. Arthritis research doctor Qing-Jun Meng reminds us, “…as a consequence of the daily activity and resting cycle, we are two centimeters taller in the morning than when we go to bed.” So, once again, sleep matters, too.

Understanding that our cells have a time of day when they provide the highest (and lowest levels) of natural ibuprofen, can inform doctors when is the most beneficial time to administer medication to arthritic patients.

Additionally, arthritis patients and others with chronic inflammatory diseases may eventually have new medicines to help treat their pain—without painkillers. The researchers experimented with the rhythm of the cells in joints and even in the spine. The 24-hour cycle was altered to knock out the cryptochrome gene. When they did that, there was pervasive inflammation in the test subjects.

This experiment informed the scientists that the cryptochrome gene—and hence, its protein product—has significant anti-inflammatory abilities. This discovery can certainly help with the potential to create new drugs.

Back on Track

This research has also informed why lower back pain can be more prevalent with aging. As our cells’ body-clocks function at a declined capacity, so will their ability to act accordingly—that is, fight inflammation, for example. So, besides exercising and getting good sleep, we need to keep our cells as healthy as possible. If they’re healthy, they won’t know if they’re young or old as they continuously divide and reproduce.

With proper nutrition, we can keep cells happy and help prevent them from becoming diseased. Also, it’s important to bear in mind that stress plays a negative part in healthy cell reproduction. Eat well and stay calm, and hopefully, you’ll wake up with a few fewer aches tomorrow and for years to come.


What Recurring Headaches Should Tell You

If you suffer from chronic, recurring headaches, you are not alone. The National Headache Foundation reports that over 45 million Americans suffer from recurring headaches. Roughly 28 million of these people also suffer from migraines.

The causes vary significantly by individual. In fact, there have been 150 types of headaches identified in research and case studies. It is easy to see why a solution for one person may not work for the next person.

Potential Causes of Recurring Headaches

Unfortunately, the normal, common headache that can occur daily in some individuals may not have a specific cause.

Although most headache causes are not understood well, there are some common reasons that you may be suffering from recurring headaches.

  • Contraction of the neck and scalp muscles: Tension headaches are by far the most common type of headache. If you are experiencing a tension headache, then you may feel pressure at your temples, back of the head, and neck. Although experts are unsure of why this headache occurs, they suspect that contraction of the neck and scalp muscles may be to blame. This could be a stress response, but they are otherwise unsure why these muscles would contract.
  • Dehydration: Being dehydrated can cause headaches. Try drinking water and resting to help your headache go away faster. Skipping meals can cause headaches as well.
  • Rebound headaches: This type of headache occurs when you take too much over-the-counter pain medication. You are at a higher risk for this type of headache if you take pain medication for more than two days a week or nine days during a month.
  • Sinus headaches: Those who having trouble with their sinuses may experience recurring sinus headaches. This type of headache is generally caused due to inflamed sinuses or sinus infections. However, some sinus headaches occur without an infection or other signs of sickness like fever or fatigue.
  • Genetics: Believe it or not, your genetics may play a role in whether you have recurring headaches. Cluster headaches and Migraine headaches, two of the most severe types of headaches, can be passed down from generation to generation. There is no cure for these types of headaches, and pain killers generally only reduce the severity or the length of an episode.

Other Headache Causes

Headaches are also more likely to occur in people that have certain attributes. For example, if you are overweight, you are more likely to get headaches. Severely overweight individuals have an 80 percent higher risk of having recurring headaches. A related finding determined that those who are inactive are more likely to get headaches compared to those who engage in 20 to 30 minutes of cardio activity five times per week.

The type of headache that you normally have can say a lot about the causes. Talk to your doctor about your specific type of headache—with a detailed description of the symptoms—so he or she can help you fight back against your recurring headaches.

Is Your Partner a Pain the Neck…Literally?

According to a study conducted by the University of California Berkeley and Northwestern University, how we argue with our partners may inevitably affect our good health. If you’re a person who either shuts down/tunes out or overreacts passionately and angrily, the study’s findings can predict your future “negative” health consequences.

Anger Management?

The research began in 1989 and the same 156 heterosexual couples re-met every five years with the conductors of the study. The couples’ interactions were coded and tracked for behavioral analysis. Also taken into account were other issues within their relationship and surrounding their lives, including their health.

Certain physical signs were observed during the interactions such as jaw clenching, avoiding eye contact, and furrowed eyebrows. Researchers also took note of everyone’s volume and vocal tones.

What was discovered was that those who flew into a rage in reaction to their partner’s words or actions, were most likely to have heart conditions later on. Those who shut down or “cut off” their partner wound up with either neck, back or muscle pain.

These results affected both men and women, but the physical afflictions were more severe in men. In less than 15 minutes of arguing, the study author could determine who would suffer from which physical ailment, occurring even up to 20 years in the future (based on how he/she responded to the quarrel.)

Those are Fightin’ Words

No argument is worth a heart attack—especially if it’s over something that’s really more of a glitch than a super-big deal. Here are some ways to chill out when you start feeling heated:

1. Take a moment (or two): Research has shown that the neurological anger response lasts less than two seconds.

2. Don’t blame others: Take responsibility for your feelings and your responses.

3. Think about how much this argument matters in the large scheme. Is there something else bothering you? Are you still mad from something unrelated?

4. Check-in to see if you’re addicted to the adrenaline rush of raging. If so, take note and decide whether your health is worth the sensation.

5. Tell your partner you need some space. Leave the room and come back when you’re calm and you’ve gathered your thoughts more clearly.

Those are Fightin’ Actions

If you happen to be more passive and despise confrontation, you may be playing other games that are equally as harmful to your health and relationship. Not talking at all, being sarcastic, or acting passive-aggressively are negative responses. Here are some ideas to help combat those types of responses:

1. Find a positive way to voice your feelings. It doesn’t have to be ugly—or kept in silence.

2. Be clear: Sarcasm is a muddled and aggressive way to communicate.

3. Give yourself permission to be appropriately angry. Doing things in an underhanded (falsely innocent) way, as a form of revenge, is very unhealthy.

4. Imagine that you are calm and content. A lot of the angry dialogue in your head can be redirected.

If your relationship still matters and your health is a priority, it may be time to switch up the way you respond. Go get ‘em, champ! (Kindly, clearly, and calmly.)