stand up straight, Dont Slouch

Stand up straight and don't slouch!

By Dr. Colin Gage on May 15, 2014

Your mother was right when she used to cry "stand up straight!" and "don't slouch!" In addition to visiting your chiropractor, having and maintaining good posture is one way in which to promote better joint mobility and muscle flexibility, thus alleviating stress and strain on the neck and back.

If you slouch a lot, then you risk having neck and back pain at some time in your life. Below are some simple and effective techniques that are meant to improve and help correct poor posture.

1. If you are one of those people who work with a computer or at a desk, then the chances of you slouching are quite high. The best way to deal with this situation is to take breaks and stretch during the entire day. Try getting up and moving about every 20 to 30 minutes. Stretching will help keep your muscles in good order for good posture.

2. Sit on the front edge of a chair while your feet are on the floor. Put a pillow or cushion in between your knees and squeeze for a few seconds while at the same time raising your head and pushing your shoulder blades back. Do this over and over, at least 10 times.

3. Stand up against a wall while keeping your back straight. Your heels should be about four inches away from the wall. While your arms are hanging down to your sides with your palms facing forward, use your abdominal muscles to push your low back towards the wall. Now slowly bring your neck and back of your head to the wall by tucking your chin towards your chest. Hold onto the position for about 20 seconds. Do this again at least three times.

4. Sit on a chair and place your feet flat on the floor. With both hands, pull your head downward, but not too hard. Only pull in a gentle manner such that you feel the muscles stretch in your lower neck and upper back. Repeat this at least three times and hold each position for about 20 seconds.

5. The next technique is to bring your teeth together in a gentle manner, tuck your chin in, and then slowly glide your head backwards without tilting it backward. Do this until you feel some tension at the back of the upper neck. Hold this position for at least 20 seconds. Repeat this at least three times.

Bob Waeger

Director of Sales
714-514-8038  Mobile
855-472-7223  Office
866-532-4047  Fax