Yes, we can help you!
It’s time to bring that spring feeling into your spine!
Chiropractors focus on spinal alignment and overall musculoskeletal health, which can significantly influence posture. Here are some ways chiropractic care can help:
How does chiropractic care improve posture?
- Spinal adjustments: Chiropractors perform adjustments to correct misalignments in the spine with regards to imbalances in range of motion (vertebral joints are aligned.) Furthermore, spinal joints that lack range of motion on one side can affect the opposite side which leads to an imbalance on both sides of the body (right versus left hand side of the body.)
- Muscle Relaxation: Chiropractic care can help relieve muscle tension and tightness, which often contributes to poor posture. This can be further exacerbated by facet joints (joints found at every spinal level on the right and left hand side) which are not moving at their optional range. By relaxing these muscles, it can be easier to maintain good posture.
- Postural Education: Chiropractors often provide guidance, education and modifications on correct body mechanics and posture during daily activities, helping patients understand how to sit, stand, and move in ways that support spinal health. This is individualised.
- Customised Exercise Programs: Chiropractors may recommend specific exercises and stretches to strengthen postural muscles and improve flexibility, further supporting good posture.
- Holistic Approach: Chiropractic care considers the entire body, addressing factors such as ergonomics, lifestyle, and physical activity that can impact posture. Every patient will have a unique approach when it comes to improving posture. This is because we all differ with regards to our posture, spinal health and some patients may suffer from congenital/ pathological and chronic conditions in their spine.
Overall, while chiropractic treatment can be an effective tool for improving posture, it is often most effective when combined with lifestyle changes, exercise, and ergonomic adjustments.
What are some common exercises to improve posture?
Improving posture can often be achieved through a combination of stretching and strengthening exercises. Here are some common exercises that can help:
- **Shoulder Blade Squeeze**: Sit or stand up straight, and squeeze your shoulder blades together. Hold for a few seconds and release. Repeat several times.
- **Chest Stretch**: Stand in a doorway with your arms at a 90-degree angle against the frame. Lean forward gently to stretch your chest muscles. Hold for 15-30 seconds.
- **Cat-Cow Stretch**: Start on all fours. Inhale as you arch your back (cow), and exhale as you round your spine (cat). This helps improve flexibility and spinal alignment.
- **Wall Angels**: Stand with your back against a wall, feet a few inches away. Raise your arms to form a “W” shape against the wall, then slide them up into a “Y” shape while keeping your back and arms in contact with the wall.
- **Plank**: Lie face down, then lift your body off the ground with your forearms and toes, keeping a straight line from head to heels. This strengthens the core, which supports good posture.
- **Bridges**: Lie on your back with knees bent. Lift your hips off the ground, squeezing your glutes at the top. This exercise strengthens the lower back and glutes.
- **Hip Flexor Stretch**: Kneel on one knee with the other foot in front. Push your hips forward gently to stretch the hip flexors, which can become tight from prolonged sitting.
- **Neck Stretches**: Gently tilt your head to one side, bringing your ear toward your shoulder, and hold. Repeat on the other side to relieve tension in the neck.
Conclusion:
Incorporating these exercises into your routine can help improve your posture over time. It’s important to perform them correctly to avoid injury, so consider consulting a fitness professional if you’re unsure.
Please note this is a guideline and it is incredibly important to consult with your healthcare provider before attempting any exercise/stretching regimen.
