Growing up, most children would be told how to sit, stand, and walk properly. As children, there is no need for properly cushioned running shoes, no need for ergonomic chairs for back pain, simply because as children we are still adjusting to the world. Maybe it’s the atmosphere, the food, the furniture, but even with all the things we’re told, we do what feels comfortable. We slouch, shuffle, lean sideways, and sit at the oddest angles.
This in turn has become a habit, affecting our body’s alignment and returning it to what is considered a healthy posture seems unattainable. Executive office chairs might help, but if they’re not designed as office chairs for back pain, they may not have much of an effect.
Now, having the wrong body alignment may not matter much, especially for young people, however, maintaining the wrong posture as we age can have an adverse effect on our health, and we’re not just talking about back pain and fatigue. . A misaligned body can also lead to breathing problems, digestive problems, and/or headaches.
Can we fix it?
The simple answer? Yes! With a little awareness and effort, you can get your body to relearn proper body alignment. Even if you don’t have access to a yoga or pilates instructor, or even a pilates exercise chair, there are ways to set your posture in a healthy posture.
Before we talk about the exercises and techniques, let’s learn how to assess the alignment our body is currently in. That way, we would know what to work on.
How to check our own posture
This is where your “mirror selfie” skills will come into play. Don’t worry, we don’t ask you to post it on social media (unless you want to).
First, in the comfort of your own home, wear something that can show off your shape, something that shows the symmetry of your posture. Once you’ve covered that, with a crayon, mark a full-length mirror with a vertical line right down the middle and a horizontal line at shoulder height. Yes, after evaluation, you can erase those lines from your mirror.
Now, you can take multiple selfies in the mirror. In the first (in front of the mirror), the intersection of the cross should be aligned with the point where the clavicles converge. The second image (side), the intersection should be in your armpit. You don’t need to fix your posture at this point just to get “good” posture, remember, this is just an assessment.
Guidelines for proper posture
Now that you’ve taken your pictures, you can check how it’s going.
For the frontal image, the vertical guide should symmetrically cross your body, from head to toe. The shoulders should be level according to the horizontal guide. Large deviations from these are misalignments that must be corrected.
For the side view image, the correct alignment must be: the vertical line must cross the ear, the front armpit and the rest of the torso, the lower part of the legs must be behind the line, since the upper half of the body It should be in line with the feet. for balance
Deviations from proper alignment
If the vertical line is closer to the rear than the rest of the body, it means that your hips are pressed forward. A lower cruciate syndrome is when the back curves excessively, pushing the pelvis and stomach forward. Rounded shoulders are characterized by shoulders hunched forward and the vertical line aligned with the back of the armpit rather than the front. A forward head carriage will be indicated with the ear away from the vertical line and the neck hyperextended.
An upper crossed syndrome is a combination of rounded shoulders and forward head carriage. A head tilt will show you where your head is “tilted” to one side. Uneven shoulders will show up more clearly compared to the horizontal line in the mirror.
If you saw any of the deviations, stretching and strengthening exercises can help you correct them. And to help you correct your body alignment, a proper ergonomic chair will come in handy.
