Most people develop posture issues due to their working conditions, generally from constant slouching and sitting, lack of exercise and poor sleeping habits. These are not the only ways one might get bad posture, but they are an extremely common cause for most people and should be addressed. Forward neck posture and rounded shoulders are some obvious symptoms, both indicating that the spine is out of alignment. Fixing one’s posture can begin with simply remembering to stand or sit straight, and can be further improved by performing some corrective exercises that involve stretching and increasing flexibility.
One typically develops rounded shoulders when sitting slouched over at a desk using the computer. When the shoulders are rounded forward, and are not in a neutral, retracted position, it can lead to problems by straining the internal organs and upper back muscles. One could simply wear a posture corrector to force their shoulders to maintain a proper position, however for the long term it is better to consciously bring the shoulders into a down and back position yourself. Over time, you will then break your habit of rounding your shoulders forward, and you will not need to rely on a posture brace to assist you. Furthermore, any soreness or pain associated with rounded shoulders will be healed as well.
When one’s head or neck protrudes forward, such as in a forward neck posture, this indicates that one’s postural habits may not necessarily be bad, but their muscles are too weak to support the head. Additionally, a forward neck posture can cause pressure on the internal organs like the intestines, and can strain the neck muscles, leading to soreness and pain. Some more posture problems that can be developed are slouching when standing or sitting. The slouching can increase the pressure on the discs in one’s spinal column, which can cause nerve impingement, back pain, and further pressure to abdominal organs.
Some simple tips to alleviate common posture problems are by increasing the flexibility and strength of the muscles around the spine so that they can properly keep the spine in proper alignment. First, perform simple shoulder rolls clockwise and vice versa to increase flexibility in the shoulders and loosen up the upper back. This exercise is great for reducing muscle tension in those who suffer from forward neck posture. It also gets the body ready for strengthening the back and moving the spine.
Next, yoga poses can be an excellent way to strengthen the spine if done correctly, particularly in individuals who are afflicted with pain from rounded neck and back and poor postural habits. One pose can be done by pressing the palms of one’s hands into the ground while simultaneously bending the spine backwards as far as possible without causing pain. This pose can alleviate back pain and increase spine mobility, and it helps the spine fall back into its natural curvature. Most posture problems are reversible and can be undone with dedication, effort, and a conscious attempt to fix the issue by performing posture exercises and endeavoring to keep one’s shoulders down and back.