6 Bad Postures That Are Ruining Your Health & How To Correct Them

6 Bad Postures That Are Ruining Your Health & How To Correct Them February 21, 2018

There is this adage that goes something like this – you are what you eat.

True that! And most of us are aware of it. But there is an equally important statement which somehow had escaped our attention…since ages.

It is – you are how you sit, stand and walk.

Yes, I am talking about postures. Our postures speak a lot about us. They also speak a lot about your health. Right from your levels of confidence to your fitness conditions, postures define us. But still we ignore the importance of the ‘right posture’.

What kind of postures is bad for you? How to improve bad posture? First of all, are you in the right posture? Read to find out!

Here are 6 Bad Postures that are ruining your health:

1. Forward Head/Neck Bend:

This is where your head or neck is bent forward. While you are walking, talking, or even eating, your head is not right above your shoulders; but ahead of it.

What Could Be The Cause?

The muscles at the back of your neck might be stiff, always keeping it in the ‘forward-bent’ position.

How Can I Fix It?

Drop your chin down and in towards your breastbone, stretch the back of your neck and move only your head. Stay in this position for a count of 5. Repeat this exercise 10 times daily. But wait, make sure you don’t push too hard, or it might cause some serious complications.

Want to know what it is? Not now. Just wait and behold!

[ Read: Exercises To Correct Your Upper Back Posture ]

2. Rounded Shoulders:

Your shoulders tend to bend forward whenever you are sitting or standing or walking.

What Could Be The Cause?

The joints of your collarbone and breastbone are unstable. In order to stabilize this joint, your body recruits the pectoris muscles. This is what brings the shoulders forward.

How Can I Fix It?

Lie on the ground with your back facing upwards. Place your arms at right angles and palms facing down. Now keeping your elbow as it is, pull your shoulders back and raise your arms and squeeze both the shoulder blades and bring them together. Keep this position for 5 seconds. This is one rep. Do 3 sets with 10 reps daily.

3. Elevated Shoulders:

Either you lift one of your shoulders higher than the other, or both your shoulders are higher than normal.

What Could Be The Cause?

The muscle under your chest, which runs from your ribs to your shoulder blades, is weak. This causes your shoulders to elevate.

How Can I Fix It?

With your hands next to your hips sit upright on a chair. Make sure your arms are straight and palms are down on the seat. Now keeping your arms stationary, push down on the chair until your hips lift up and your torso rises. Be in this position for 5 seconds. Do 2 to 3 sets with 10 reps daily.

[ Read: 5 Best Chair Cardio Exercises To Burn Calories ]

4. The Anterior Pelvic Tilt:

The front part of the pelvis tilts forward whenever you are standing or walking.

What Could Be The Cause?

The lower two vertebrae between the rib cage and the pelvis (also known as lumbar vertebrae) are unstable and there is no support from the transverse abs either. This results in the tightening of psoas and illiacus.

How Can I Fix It?

Kneel on your left knee and keep your right foot forward, bent at the knee at 90 degrees. Push yourself forward till you feel your left hip stretching. Make sure to tighten your rear muscles on the left side till you are able to stretch the front side of your hip comfortably. After this, use your left arm to reach upward and stretch to the right side. Be in this position for 30 seconds. Do three similar reps on each of the sides.

5. Duck Feet:

You walk with your feet closer to each other at the ankles and away from each other at the toes, forming a V shape.

What Could Be The Cause?

One cause for this condition is the weakness of your hip flexors and oblique muscles.

How Can I Fix It?

Take a stability ball and rest your feet on it. Get into a push-up position. Now without curving the lower part of your back, use your feet to roll the ball towards you and tuck in your knees under your chest. After this, take back your feet to the starting position. Do 3 sets with 10 to 12 reps each daily.

6. Pigeon Toes:

The toes of your feet aren’t straight, but facing each other and forming an inverted V shape.

What Could Be The Cause?

Though solid explanations cannot be given for the cause of pigeon toes, this phenomenon might happen due to weak muscle support from the glutes, arthritis, bone deformities etc.

How Can I Fix It?

With your knees bent at 90 degrees and heels stuck together, lie on one side. Keep your hips still and raise your upper knee upward. Stay in that position for 5 seconds and then bring your knee back down. Do 3 sets with 10 reps each on both sides daily.

[ Read: Yoga Poses For Posture Improvement ]

Maintaining a proper posture is as important as maintaining anything else. Good posture increases one’s self esteem and also keeps health related problems at bay.

And yes, what would happen if you tend to push your head too hard while trying to fix your ‘forward head bend’ problem? You might risk shifting your vertebra which might cause constant headaches.

So will you start practicing these effective exercises for bad posture from today, won’t you?

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