A Perfect Guide to Good Posture!


All of us would have heard three words the most. “Keep your back straight” Sometimes we do not realize that we slouch more than we should, that can have negative effects on our posture and in turn our whole body. Poor posture can have several detrimental repercussions on our bodies; however, physical therapy can help alleviate a lot of the pain and discomfort.

Since your body has been accustomed to sitting and standing in a certain position, correcting your posture may feel difficult at first. But if you do not correct it bad posture can lead to harmful consequences, starting with:

  1. Shoulder and Back Pain

You may have strain and soreness in your neck and shoulder as a result of poor posture. Make sure you’re not placing too much stress on your shoulder by correcting your posture. This might result in muscle stiffness and tension. Instead, consult a back doctor about your concerns.

  1. Low Circulation

Sitting in a bad posture in a chair all day may put you at risk of getting circulatory problems. To be more specific, if you sit in a terrible posture every day, you increase your chances of not getting enough blood circulation.

  1. Sleep Deprivation

Your entire muscular system can be put in jeopardy due to poor posture. If you can’t fully relax your body at night, you may find yourself tossing and turning in an attempt to find a comfortable position for your neck and back, resulting in hours of sleep loss.

  1. Poor Digestive System

When you have back pain, your shoulders and abdomen may sag. When you slouch, you are squeezing your stomach, which includes your digestive tract. Repeating this process will damage your metabolism, making it harder to metabolize food properly for digestion. You may become nutritionally deficient.

3 Stretches to Fix Bad Posture

Working out can help fix your bad posture. Some of the stretches include:

  1. High plank

The high plank stance strengthens your shoulders, glutes, and hamstrings while relieving pain and stiffness throughout your body. It also aids in the development of core and back strength, both of which are essential for proper posture.

Follow these steps:

  • Straighten your legs, elevate your heels, and raise your hips on all fours.
  • Engage your abdominal, arm, and leg muscles by straightening your back.
  • Look down at the floor while lengthening the back of your neck and softening your throat.
  • Make sure your shoulders are back and your chest is open.
  • At a time, hold this position for up to 1 minute.
  1. Chest Opener

You can open and stretch your chest with this exercise. This is especially beneficial if you spend most of your day sitting, which causes your chest to inwards shift. Standing up straighter is made easier by strengthening your chest.

Follow these steps:

  • Stand with your feet roughly hip-width apart.
  • Interlace your fingers with your palms pressed together as you bring your arms behind you. If your hands can’t reach each other, grab a towel.
  • As you stare straight ahead, keep your head, neck, and spine in a single line.
  • Lift your chest toward the ceiling and bring your hands to the floor as you inhale.
  • Hold this position for 5 breaths while breathing deeply.
  • Take a few deep breaths and relax.
  • A rep for a total of ten times.
  1. Forward Fold

The spine, hamstrings, and glutes are all stretched out in this standing pose. It also stretches your hips and legs. You should feel the entire backside of your body opening up and stretching as you execute this stretch.

Follow these steps:

  • Your toes should be touching and your heels should be slightly apart as you stand.
  • Fold forward at the hips by bringing your hands to your hips.
  • Allow your hands to fall to the floor or rest on a block. If your hands don’t touch the ground, don’t worry about it; simply go as far as you can.
  • Allow your spine to stretch by bending your knees slightly and softening your hip joints.
  • Allow your head to sink heavy to the floor by tucking your chin into your chest.
  • Hold this position for1 minute.

Anodyne Spine is one of the best fitlife clinics in Delhi. Our team has experience in Neurological Physiotherapy, Musculoskeletal Physiotherapy, Sports Physiotherapy, Pre and Post Surgery, Rehabilitation, and Dry Needling. We can also help you with Back Pain, Neck Pain, Knee Pain, Sports Injury, Sciatica, Slip Disc, Cervical Spondylosis, Disc Bulge, Frozen Shoulder, and Arthritis. 

Give us a call at +91-9718437110 or email us at Hitesh1physio@gmail.com.

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Anodyne Spine is the foremost Physiotherapy Clinic in Delhi & NCR, recognized for an array of non-surgical treatment for back, neck, knee & spine related problems.

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