Slouching, carrying heavy loads, weak core muscles and a general lack of posture awareness can cause significant strain on the human frame. Poor posture is associated with breathing problems, fatigue, depression, headaches and reduced quality of life. After consulting your physician, re-educate your body by engaging in a regular routine of exercises that can help correct your posture.
Balancing the Books
After sitting for long periods of time in your car or at your computer, you might need to regain a straight, upright posture. Previous generations learned deportment by walking or climbing stairs while balancing books on their heads. African, Indian, Egyptian and Asian porters traditionally carry loads on their heads. According to a study conducted by Norman Heglund, a physiologist at the University of Louvain, people who use this method of porterage suffer less breathlessness, fatigue and back pain than people who carry loads in other ways. To help maintain a graceful, stately and upright posture, place a hardcover book on the top of your head and walk around the room. Gradually add more books as you master porterage.
Corner Stretch
The corner stretch stretches your shoulders, flattens your upper back, and straightens hunched and rounded shoulders. Stand in the corner of a room about 12 to 18 inches away from the walls. Extend your arms to the walls at shoulder level. Lock your elbows and place your palms on each wall. Step your right foot forward and bend your knee. Put your weight on your right leg while you bring your head and chest toward the corner. Hold the stretch for 30 seconds, resume the start position and switch legs. Perform six repetitions three times weekly.
Prayer Pose
Stretching the muscles of your back, arms, shoulders, buttocks and hamstrings helps straighten your spine and neck as well as improve your pelvis alignment. To execute the posture-promoting prayer pose exercise, kneel on all fours with your knees 12 inches apart. Tilt up your buttocks and move your trunk backward. Keeping your palms toward the floor, walk your hands forward until your forehead rests on the floor. Lengthen your spine and pelvis as you continue to raise your butt as far as possible without lifting your hands.
Leg Lift
Leg lifts strengthen your key postural muscles, including the hips, shoulder and back muscles. To start, lie on your back on the floor. Gently push your pelvis into the floor and slowly raise your right leg 4 inches off the floor. Hold for a count of 10, then slowly lower your leg to the start position. Repeat 10 times, then switch legs.
References
- Positive Health Online: On One's Head
- National Osteoporosis Foundation: About Osteoporosis -- Exercise Examples
- "Women's Health" Magazine: Prayer Pose
- "Yoga and Pilates For Everyone"; Francoise Barbira Freedman et al; 2007
- MayoClinic.com: Slide Show -- Prevent Back Pain with Good Posture
