Your mom was right when she told you to sit up straight. According to Spine Health, poor posture is a bad habit you need to break. Most people may not even realize they are developing poor posture while they're relaxing on the couch, slouching in the office chair, carrying a child on their hip, or tossing their purse over the same shoulder.
Poor posture is more than looking nice when you stand. Bad body posture has some painful side effects including lower back pain, neck pain, headaches, stiffness, muscle atrophy, difficulty breathing, digestive troubles and fatigue, Body Building reports.
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No matter how old you are, you can help reverse the effects of poor posture with a few simple exercises:
Cobra Pose
This pose helps strengthen the back muscles along your spine, according to WebMD.
This pose helps strengthen the back muscles along your spine, according to WebMD.
To start, lie on your stomach, with palms on the floor beside you, near your rib cage. Your legs should be extended behind you, tops of your toes on the floor.
Breathe out, pulling your muscles in and up. Slowly raise your head and chest off the floor, using only your back muscles. Do not push off with your arms. Your hips should stay on the ground. Keep your eyes on the floor and relax your neck muscles. Lower yourself back down and repeat three to five times per session.
Chair Pose
Stand comfortably. Raise your arms in front of you to shoulder length. Tighten your arm muscles and exhale while you bend your knees. Breathe in twice, stand up and repeat. Make sure to keep your knees over your toes to prevent injury, according to Real Simple.
Stand comfortably. Raise your arms in front of you to shoulder length. Tighten your arm muscles and exhale while you bend your knees. Breathe in twice, stand up and repeat. Make sure to keep your knees over your toes to prevent injury, according to Real Simple.
Standing Side Bend
Stand with your feet shoulder width apart. Take your left hand and touch the side of your head. Gently push your head to the right (keeping your balance) until you feel a slight stretch on the left side of your body. Take a few deep breaths and then switch sides.
Stand with your feet shoulder width apart. Take your left hand and touch the side of your head. Gently push your head to the right (keeping your balance) until you feel a slight stretch on the left side of your body. Take a few deep breaths and then switch sides.
Lift weights
As you age, the compression of your vertebrae can lead to a hump. This usually happens as a result of osteoporosis. To help stave off this age-related body change, add more walking and weight lifting to your daily routine. This gives you better bone density, which reduces the risk of osteoporosis, Health reports.
As you age, the compression of your vertebrae can lead to a hump. This usually happens as a result of osteoporosis. To help stave off this age-related body change, add more walking and weight lifting to your daily routine. This gives you better bone density, which reduces the risk of osteoporosis, Health reports.
Get up and move
Spine Health, recommends getting up from your desk every 30 minutes. Walk around for about two minutes before getting back to work. This allows your body to stretch, and muscles to relax. Try changing positions every few minutes to reduce pressure on your neck and back.
Spine Health, recommends getting up from your desk every 30 minutes. Walk around for about two minutes before getting back to work. This allows your body to stretch, and muscles to relax. Try changing positions every few minutes to reduce pressure on your neck and back.
Consume more Vitamin D
Health recommends getting more Vitamin D to help aid in bone and muscle health. Eating a healthy diet and getting out into the sunlight are simple ways to add extra Vitamin D without taking a pill.
Health recommends getting more Vitamin D to help aid in bone and muscle health. Eating a healthy diet and getting out into the sunlight are simple ways to add extra Vitamin D without taking a pill.
Wear good shoes
Heels may look hot, but they can be killer on your posture. Choose a supportive shoe to help keep your body's natural center of gravity in check, Spine Health recommends.
Heels may look hot, but they can be killer on your posture. Choose a supportive shoe to help keep your body's natural center of gravity in check, Spine Health recommends.
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Take time to improve your posture. As you age, muscles and bones change and deteriorate more quickly. Taking care of your body now can help ensure a better quality of life as you get older.