What is bad posture Complications due to bad posture 10 exercises to improve your posture and how physiotherapy can help you in correcting your posture

Poor posture develops when certain muscles shorten or tighten while others lengthen and weaken as a result of regular activity. It could result in discomfort, injury, or other health issues.

Patients experiencing neck and low back pain, as well as headaches, can work with a physiotherapist in Gurgaon to address the problems that are causing them pain. Physiotherapy in Gurgaon works will demonstrate ways to relieve discomfort and strengthen weak muscles.

WHAT ARE THE COMPLICATIONS DUE TO BAD POSTURE?

 

Back pain, spinal dysfunction, joint degeneration, rounded shoulders, and a potbelly are all symptoms of bad posture. Some of the major complications seen in the cases of bad posture are:

 

1. The curvature of the spine:

A properly aligned spine has three primary curves that form an 'S' shape. Poor posture can lead these natural curves to shift shape over time, exerting too much pressure in the incorrect place. Our spines are designed to absorb shock, but poor posture can erode this ability over time, placing your body at risk for more serious harm.

 

2. Backache:

The unwanted strain on your upper and lower back is one of the most well-known negative consequences of bad posture. Slouching forward compresses the area between your shoulder blades, flattening your back muscles. You are most likely not sitting properly if you get an ache below the neck and around your tailbone after a long day at work.

 

3. Headache and neck pain:

Poor posture strains your posterior muscles, causing neck pain. Tightness in your neck can cause tension headaches, whether your shoulders are arched forward or your head is directed downward.

 

4. Sleep problem:

A lack of sleep might compromise your entire muscular system. If you can't fully relax your body at night, you might find yourself tossing and turning in an attempt to find a comfortable position for your neck and back, resulting in hours of missed sleep.

 

5. Digestion Problems:

If you work in an office and spend most of your time at a desk, poor posture might cause stomach problems. Inattention to your posture might squeeze your organs, slowing the digestive process and causing stomach problems.

 

6. Insufficient motivation:

It might also affect your work ethic if you do not sit up straight or stand with your shoulders back. Your attention will be drawn to your discomfort rather than the task at hand. According to Health Psychology, poor posture is linked to low self-esteem.

 

 

HOW CAN PHYSICAL THERAPY IN GURGAON  AID POSTURE IMPROVEMENT?

 

Physiotherapy in Gurgaon will focus on enhancing the range of motion once the muscles are stronger. We also like to teach our patients self-management skills to help them avoid recurrent injuries. Proper sitting and standing practices are required in this instance.

 

 

WHAT EXERCISES DOES PHYSIO HEALTH PLUS ASSIST TO ENHANCE YOUR POSTURE?

 

Physiotherapists at physio health plus in Gurgaon have been addressing these concerns, and there are physiotherapy exercises you can take every day to combat the aches and pains of bad posture. To enhance posture, you can employ a variety of physiotherapy exercises. Arching over a foam roller, hip flexor stretch, the cat-cow, the door frame stretch, forearm stretching, neck stretching, and shoulder blade squeezing are all common exercises. These exercises are designed to increase posture while loosening shortened and tight muscles.

 

 

1. ROLLED UP TOWEL:

●     Simply sit on the ground with your knees bent and your feet square on the ground, the roller in the lower back.

 

●     Lean back over the roller with your hands crossed over your chest, breathing out.

 

●     Lean back as far as you feel comfortable, pause, and then sit up again. It's very normal to hear a few little pops.

 

●     The rep at higher spots up the back two or three times more.

 

 

2. HIP FLEXOR STRETCH:

 

When we sit too much, our hip flexors become tight, resulting in low back pain. Stretching these out will be the next physiotherapy exercise you will do.

 

This physio exercise is performed in the following manner:

 

●     Kneeling at a high angle (kneeling on one leg with the other leg forward with the foot flat on the ground)

 

●     To move your hips forward, squeeze your buttock muscles gently.

 

●     Lean forward with your back straight until you feel a pull along the front of your leg, where the knee is on the ground.

 

●     Repeat on each side twice for a total of 20 seconds.

 

3. CAT COW:

 

●     Start on your hands and knees by allowing your stomach to sink towards the ground while looking up at the roof.

●     The cow is in this position. Go as far as you can safely go and hold the finish position for one count.

 

●     Bend your neck down and stare towards your belly button while arching your back towards the roof. This is the position of the cat.

 

●     Go as far as you can safely go and hold the finish position for one count. Rep 15 times more.

 

4. DOOR FRAME STRETCH:

 

●     Find a door frame and lift your arms to the side like the letter "Y."

●      

●     Arms pressed against the frame

●      

●     Lean forward until you feel a stretch across the front of your chest that is comfortable.

 

●     Relax after 20 seconds of holding. Rep twice more.

 

5. FOREARM STRETCH:

●     One arm should be extended directly in front of you.

●      

●     Bend your wrist toward the ground.

●      

●     Pull the extended arm's hand back down towards your body with your other hand.

 

●     When you feel a pull along the top of your forearm, come to a halt.

 

●     20 seconds of holding

 

●     Extend the same arm straight ahead while bending the wrist upwards towards the sky.

 

●     Pull the extended arm's hand up and back towards your body with your other hand.

 

●     When you feel a tug along the underside of your forearm, come to a halt.

 

●     Rep twice more.

 

6. NECK STRETCH:

 

●     Look at one of your shoulders by turning your head.

 

●     Reach up and lightly grab the back of your head with the arm on the same side that you are looking at.

 

●     Gently pull on the back of your head until the other side of your neck feels pulled.

 

●     Relax after 20 seconds of holding.

 

●     Repeat on both sides twice more.

 

 

7. SHOULDER BLADE SQUEEZE:

●     Stand or sit up straight.

 

●     Consider a pencil caught in the middle of your back that you don't want to drop.

 

●     Squeeze your shoulder blades together gently back and forth.

 

●     Relax after holding for 5 seconds. 15 times in total Relax and try again if you feel your shoulders moving up towards your ears.

 

Physiotherapist in Gurgaon has been treating patients with poor posture for years. We aim at bringing stability to the body of a person resulting in him/her getting a better personality and being enthused with confidence.