Good Lifestyle

Having a good posture generally translates by less back and neck pain and a better balance. It ultimately means fewer injuries and improved daily comfort.

To get a good posture, Harvard Health Publishing said you should spend the most of your time With your chin parallel to the ground, even the shoulders, the spine in a neutral position and your arms by your side. Your body weight must be distributed evenly with your hips and knees, even and alignment. Your abdominal muscles must be slightly opposed to keep your nucleus comfortably in place.

The difficult part comes back to this position quite often so that it becomes your defect, especially if you try to form a new habit later in life. The good news? Chiropractors and fitness experts say that there are several simple ways to improve your posture at any age. Read more to learn the seven best advice from experts in the field.

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Since the average American worker spends half hours and half a day at work, your office equipment can have a huge impact on your posture and your level of pain. That is why Kevin Lees , DC, chiropractor and director of chiropractic operations for The spouse , recommends obtaining a standing office and an ergonomic chair.

"It may seem the last craze, but a standing office allows you to keep this good posture throughout the day and improve your circulation. It also helps keep the postural muscles active," said Lees Better life . "Office chairs are designed to support your spine, so when they are relaxed, natural curves are maintained. Undo favorable chairs that do not correspond well can leave a person uncomfortable, developing pain after a Short period of session, which means that the person moves in his bosom in his change in his turn in his bosom in his displacement in his seat and crisis. The use of the integrated support on a chair allows muscles to relax without develop a bad posture. "

Todd Goldman , DC, a chiropractor with Total chiropractic and well-being care , add that pillows and lumbar support cushions can also improve your posture in a sitting position.

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The use of technology often bypasses our body in unusual positions, which can train us to use a bad posture throughout the day. One of the most common complaints is the "text neck" or the neck pain resulting from the look down to the text. Likewise, "Mac Back" refers to the vertebral pain that people often feel after sitting in front of a computer for too long.

LEES suggests keeping your phone or computer at the eye level during SMS and navigation, to recycle your body in a more comfortable posture. The use of technology less frequently overall can also improve your body position.

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Weight uprising exercises that specifically target the upper back and scapula muscles can also considerably improve your posture, says Josh's weight , a fitness expert and director of Severity physio . In particular, he recommends trying lines, prints on the face and YTW exercises , which bear the name of the shape of your arms in shape while doing them.

"The strengthening of these muscles helps to retract and stabilize the shoulders, creating a solid base for an improved posture. A stronger upper back promotes not only a better alignment, but also reduces the tension placed on the neck muscles and from the lower back. By cultivating a balanced force in these areas, you naturally encourage a more straight and aligned posture, "he said Better life .

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Do regular exercise - at least 150 minutes per week - can also improve your posture at any age. For optimal results, doctors recommend yoga or pilates, which can simultaneously strengthen the strength of the heart, stretch your muscles and improve your posture thanks to better awareness of the body.

"Moving and stretching will often keep your stimulated muscles and your posture for a long time. Exercises designed to strengthen your basic muscles that support your spine cause a more straight car," explains Lees.

The weight should be focused on your heart can put better posture at hand. "The reinforcement exercises of the heart such as the boards, bridges and dead bugs target the deep abdominal and spinal muscles which support the natural curves of the spine", explains the weight. "With better central endurance, the body is better equipped to resist the start of the flight induced by fatigue or bad posture, which causes a more confident and aligned overall posture."

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A rear splint is never a permanent solution, and some experts warn that using a can often weaken the muscles you need for better posture. However, the weight says that trying a selectively skill can offer an overview of how your body feels when it is well aligned - and it is precious information to have when you practice new postural habits. AE0FCC31AE342FD3A1346EBB1F342FCB

"This external signal can be particularly useful during the initial phases of improvement of the posture, strengthening the correct position of the body and helping you to become more attentive to the alignment of your body. Brace, in order to maintain A good posture independently, "he explains.

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We tend to focus on the back, neck and shoulders when we think of improving our posture, but the weight says that certain postural problems are starting to decrease in hip flexors.

"The tight hip flexors can lead to an anterior pelvic inclination, which means that the pelvis advances forward and lower back to the arc excessively. This, in turn, correctly aligns the vertebral column , relieving the pressure on the lower back and promoting an elongated and more comfortable posture, "he says.

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Seeing a chiropractor for an assessment can help you better understand how your current posture affects your health and what a better posture might look like. Getting regular adjustments can also provide practical relief for back and neck pain.

"Chiropractic adjustments can realign your spine, release tension and improve posture," said Corinne Kennedy , DC, a Wisconsin -based chiropractor and the founder of Kennedy chiropractic center .

From there, it is a matter of mindfulness. "A good posture begins with awareness. Check regularly with your alignment of the body, ensuring that your ears, your shoulders and your hips are online. This simple practice establishes the basics of a better posture," says Kennedy Better life .

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Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. If you have health questions or concerns, always consult your health care provider directly.