You probably feel the effects of years of bad posture from sitting incorrectly. Or your new work-from-home or work-from-anywhere setup has contributed to the problem of maintaining a good posture. If prolonged and not intervened with, the problem with bad posture may lead to body pains and health concerns.
Researchers and health experts suggest corrective exercises to help improve posture. The good news is that many health establishments provide this service to assist you in achieving good posture. A physiotherapy clinic in Singapore tailor-fits corrective exercises to the needs of a patient and designs targeted exercises to help improve fitness and health.
If you are checking out corrective exercises for good posture, this is the place for your inquiry. But before trying it out, let’s first explore posture. Why is it important to correct posture?
Why is good posture important?
Your posture is your body’s position and alignment during standing, sitting or lying down. A good posture shows rolled up and relaxed shoulders, an aligned spine that highlights the curve in your lower back, even hips and knees, and both feet evenly supporting your body weight. There is enough muscle tension and strain, and your body is relaxed.
Good posture helps achieve balance. When you are off balance, you may feel dizzy and want to throw up when rising from your seat, picking up stuff from the floor, or turning your head. Not just running but even walking to your favourite cafe in the block or walking across the hall requires balance. Tasks that are supposedly simple but you might not fulfil when you have bad posture.
With the change in our working culture and setup, most of us spend most of the day in front of the computer, hunching over at a desk, while many work repetitive tasks in uncomfortable positions that develop into body pain over time. Being conscious about having good sitting and standing habits can make a difference.
Poor health and physical condition also contribute to poor posture: weak core strength in the back, abdomen, sides and buttocks, tight muscles and chest, and chronic illnesses. These conditions can prohibit you from being active, keep you slouching, and affect your self-esteem. It can add stress and tension to your body. Stress may cause pain later.
Physiotherapy clinics in Singapore also see a trend of patients with musculoskeletal pain from sitting too long or lack of physical activities. The good thing is resources show that corrective exercises can help you increase core strength and flexibility. And being more flexible can help improve your posture in time. With simple and specific exercises, you can improve build strength and correct your posture.
How can corrective exercise help?
According to resources, corrective exercises show promising benefits to our body’s physique. From improving postural issues to managing chronic pain and weight, the list goes on.
Physiotherapy, depending on the postural assessment of your health advisor, includes flexibility training, stretching exercises, retracting and pulling back the shoulders, and core strengthening. This may also include pelvic tilt exercises, spine flexibility exercises, lower muscle, abdominal muscle strengthening exercises, and head and neck stretching. In every session, make sure to include warm-ups and deep breathing exercises.
For example, while sitting, you can try the cat-cow exercise for your forward head, spinal curvature and pelvis. With feet planted on the floor and hands on your knees, arch your back as you inhale. Roll your shoulder forward, pull the belly button inward and drop your chin towards the chest as you inhale. Repeat 5 to 10 times.
If you are feeling pain and muscle tension, you can check with your physiotherapist for advice, a postural assessment, and a corrective exercise program. Here are some other tips:
- Stand tall with shoulders back and relaxed, and hold your head straight.
- Don’t slump and sit correctly.
- Design a workspace that will help your posture: adjust desk height, proper monitor and keyboard placement, and make an upright and comfortable chair.
In a recent study, an exercise program designed by a team of researchers has been shown to help reduce body pains due to bad posture in participants.
Studies also mention that steady exercises help correct posture, improve balance, and relax the body. Corrective exercises, explored by physiotherapists in Singapore, have shown some other promising benefits, including recovering from the COVID-19 infection. Physiotherapy clinics in Singapore design programs to help some COVID-19 patients recover their strengths and heal from the situation.
Straightening up your posture can provide many benefits to balance and physique. It helps you maintain a correct form and strengthen your core while doing active stuff or sports. It helps you stay focused and boost energy. Even if you are not an athlete, it pays to have good posture to enable you to perform daily tasks comfortably.
It might feel awkward correcting your posture at the beginning. But it is worth it in the end. Standing and sitting straight gives us the confidence to face the world’s hard-hitting problems. With our heads on and shoulders straight, we are ready for the battle!
