Why exactly is posture so important… We hear about it all the time. Good posture allows your muscles and joints to move efficiently reducing the risk of muscular imbalance.
If your posture at the keyboard is typically slumped forward, with rounded shoulders, a curved back and an extended neck, it will place a lot of strain on structures of the back, neck and shoulders. which, in turn can lead to problems in these areas.
The glare from the computer and the closest the screen can cause eyestrain and headaches. And when you sit for long periods of time, the hamstring muscles can shorten, which may lead to structural problems and / or back pain.
You may need a little extra help in the form of a posture brace for women. These braces are an excellent and discreet way to help correct your posture. Many of the designs are able to be worn under your clothing so they are well hidden during your work hours.
Women And Posture…
Women often suffer postural pain for a number of reasons. One way to improve women’s posture is by using a posture brace.
How Do Braces Work….
These posture corrective braces work to remind you to correct you’re not so optimal posture by applying firm, gentle pressure to those key problem areas. The pressure serves as a reminder to the muscles in your upper back and shoulders, depending on the type brace design, and the nervous system. These regular reminders help you to retrain and realign your muscles and body, as well as your overall awareness, to improve your posture over time.
Many people have commented on an immediate improvement in their appearance and a decrease in pain levels within hours of putting their brace on. Not only that, it was how they feel at the end of the day: improved energy levels, better moods, and less muscle aches and pains being the most commonly reported noticeable results.
Men’s posture braces are designed to suit the masculine form, whereas women’s braces are often designed with women’s needs and figures in mind. Men’s posture correcting braces often incorporate firmer support in the form of plastic or metal rods which are removable, heavier grade elasticized panels and different designs to women’s braces. Having said that, many designs are unisex, and will suit both men and women
Always try to sit or stand with your head erect, spine upright, shoulders set back, tummy tucked in and knees unlocked. If you find you need a little extra support, you know there is help available in the form of an posture brace. These provide an inexpensive solution to the more expensive doctor, chiropractic and or physiotherapy sessions.
In the meantime, here are some simple ways to check your posture….
9 Steps You Can Do To Check Your Posture
Front Posture Check
It can often be hard to maintain correct posture, so it’s important to do a regular posture check. To understand the characteristics of your posture, check it in front of a full-length mirror, and feel the difference between ‘good’ posture and ‘bad’ posture.
Once you understand the difference, close your eyes and notice how your neck, shoulders, lower back and legs feel in the ‘good’ posture and then in the ‘bad’ posture. Recognizing the difference will help you to self-correct your posture, whether you’re at work or on the go.
How To Do Your Own Posture Check
To do a posture check front on, stand in front of the mirror and check for the following.
1) Are your shoulders level? Your shoulders should be balanced, but one shoulder may be higher than the other. This is usually due to favoring the use of one side over the other or carrying heavy bags on one shoulder only.
2) Are your arms hanging the same way? This may sound odd, but often one arm will be rotated in further than the other due to tight shoulder muscles on one side. You can usually tell by looking at your hands. How much of the back of the hand is showing compared to the other?
3) Are your hips level? The best way to check this is to locate the bony prominences at the front of your hips and place an index finger on each. If they’re not level, it may be that one hip is tilted up compared to the other.
4) Are your kneecaps pointing forwards in the same direction? The kneecaps should point evenly to the front.
5) Are both your feet pointing forwards in the same direction? If there are differences in the hip, knee or ankle, your feet may point in different directions.
Side Posture Check
You can also check your posture from the side. It may be useful to have someone else perform this check so you don’t change your stance as you look sideways into the mirror.
6).. Is your headset back? Your head should not be too far forward on your shoulders.
7).. Are your shoulders in line with your ears? Rounded shoulders, due to muscle imbalance between the front and back of the chest are very common. Your shoulders should be roughly in line with your ears.
8).. Is the curve that occurs in your lower back normal? Often people with weaker core muscles have an excessive sway back. Activating your core muscles, pulling your tummy in and standing up straight can help reduce this.
9)… Are your knees unlocked? Locking your kneecaps can put excessive strain of these joints. Your knees should always be very slightly flexed.
Self-massage and stretching routine
If you slouch, your diaphragm can’t move to its full capacity, and consequently you tend to take faster and shallower breaths, which can cause unnecessary strain in the neck muscles. Sitting and standing correctly allows the diaphragm to expand completely so you can take deep, slow and full breaths.
Follow this three-step self-massage and stretching routine.
1) Self-massage to pectoral region
Using the fingers of one hand, massage the pectoral muscles on the opposite side of the chest by performing slow circular frictions. Starting near the sternum, work along the collarbone towards your shoulder.
2) Self-massage to pectoral region with breaths
Press your thumbs into the pectoral muscles and breathe in deeply. You’ll feel the muscle press into your thumb. Keep the pressure constant as you slowly breathe in and out. After 2-3 breaths, move your thumbs slightly. Repeat this move until you have covered the whole pectoral region.
3) Stretching your pectoral region
First, join your hands behind your back, then push backwards away from your chest. You will feel the muscles in your shoulders, back and chest getting a good stretch!
Finding the Best Posture Brace For You…
Regardless of which is the best posture brace you feel is the ideal brace for you, it is important you understand true correcting takes time. Poor posture does creep up over months and years, and sadly it does take a little time to retrain and regain good muscle strength. These posture correctors are a tool, not a safety net.
You do need to put in time and effort to retrain your body to see and feel those results you desire. Posture corrective braces work very well to ward off the long lasting effects of poor posture which are often caused by the workplace.
If you feel in a better frame of mind and physically well, you perform better. If you are suffering from sore shoulders, upper back pain or aches and pains at the end of your work day and you have noticed you are more tired than usual, a posture corrective brace may be just what you need.
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