SLOUCH POSTURE CORRECTION
- Dr. Sachin Rathod (OT)
- Jan 5, 2019
- 3 min read
What is a good posture?
Walking or standing with a good posture includes keeping your head up, shoulders back, chest out and neck straight. Forward tilted neck and rounded shoulders are some of the most common ways that a poor posture begins. Any activity that causes the body to look down and forward for long periods such as sitting while working at a laptop or computer for hours and hours of time can contribute to slumped shoulders.
The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders, neck pain etc
The following activities may contribute to rounded shoulders/slouch posture
using a computer or a laptop
sitting for long periods on a chair
driving a vehicle
carrying heavy objects
bending over repeatedly
Exercises to correct the posture-
How to correct the slouch posture?
Here is the solution! Use a wall or a flat door to teach yourself correct posture. Stand with your back against a wall or door. Just touch the wall or the door with the back of your head, your shoulder, and buttocks. Remember to keep your lower back slightly curved. Heels should be 2 to 4 inches away from the wall and distance between the feet will be at shoulders apart.(Slide your hand behind your back to check curve)
How to maintain this posture while walking?
Walk as if you have an apple on your head. An apple on your head will help you keep your head up and your back straight. For better results try this at home for few minutes every day.
Exercises –
neck stretches-
front and back
rotation
side to side
2. Shrugging of shoulder-
In standing or sitting position Shrug your shoulders as high as you can.Imagine that
you’re trying to touch your shoulders to
your ears without moving any other parts
of your body. shrug and hold up for few
seconds and release.
2. scapular squeezing/Scapular retraction-
Stand straight and tall. Pull your shoulder blades back and slightly downward to bring
your elbows back and inward.
3. cat and camel in sitting-
Sit on the chair, now tighten your abdominal
muscles and arch your spine backward toward
the chair backrest. Hold the position for at least 10 seconds, then slowly relax your back. now do opposite to this action, bring your shoulders together and stretch your back in front into a swayback position. Hold for 10 seconds, then return to the starting position.
4.lats pull-down in superman pose-
lie down in face down position. Lift your
legs and arms off the ground as if you are
flying. Make sure you lift your arms and legs
simultaneously to maximize results. (If you
find lifting both arms and legs are too difficult then lift your right arm while lifting your left leg and vice versa.) Now take your hands in upward direction toward ceiling and then reverse towards floor (elbows will go
behind your back with scapular contraction).
5. 3 way upper back exercises-
lie down in face down position. Lift your legs and arms off the ground as if you are flying. Make sure you lift your arms and legs simultaneously to maximize results. now make circle with arms, arms and elbows should go backward and then revers back to the original position.
references-
Helander, M. (1997). A Guide to Human Factors and Ergonomics, Second Edition.
C., J. (2018). Postural Correction.
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