Scientists have discovered that poor posture can raise your blood pressure. As your posture comes forward this puts more pressure on the heart and lungs. Humans are designed to stand on two feet and stand all the way up. Not doing this over time has dramatic effects on our health and organ systems.
Create Great Posture by…
- Standing all the way up.
- Pulling the curve of your low back forward – increasing the arch.
- Touching your shoulders with your fingertips with your elbows out to your sides.
- Now drop your arms to the sides keeping the same upright posture.
Once you have done this take a deep breath. Notice how you can now increase your rib moment and ability to take a deep breath.
This is the position you are supposed to be in 75% of the day. The same rules apply with sitting.
If we spend less than 75% of our time in this position, our health will decline. Common culprits contributing to a decline in health are hunching over a computer or laptop, curling your spine over your smartphone or spending too much time in a recliner or soft couch.
The top 5 tips to improve your posture and health daily.
- Get Adjusted – A quick adjustment can overcome months of bad posture in the spine. You will soon discover how adjustments can help you breathe easier and move better. The better your spine functions and moves the less pressure on your nerves. Many people see a decrease in blood pressure after adjustments.
- Set a timer during the day or set up a “pattern interrupt” like a Post It note where you can see it or phone alarm that reminds you to sit up straight.
- Change your environment by adding back support to increase the lumbar curve. Try sitting on a posture ball for example. Try adding lumbar support to your car seat, office chair and couch or recliner. Try raising your monitor or laptop screen.
- Take a two minute breathing break. Most of us have learned to breathe in a shallow breath. This means that the shoulders are pulled forward and the neck and upper muscles of the chest are used instead of the diaphragm. A proper breath should have shoulders back. All the ribs, from the diaphragm up, should move up and out. Breathe in slow, hold it for three seconds, and breathe out even slower through the mouth if you want to relax.
- Do your posture exercises at night. Before you go to bed roll up a towel so that is about two feet long and three inches wide or get a foam roller. Lay this in your bed so it will go up and down your spine. Lay on it and breathe for ten minutes.
At Family Chiropractic & Wellness, we focus on improving health naturally through chiropractic adjustments, posture exercises, and health education. Schedule an appointment online or call 812-373-3376 to take back your health today.