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Can you correct your posture at any age?
Even if your posture has been a problem for years, it’s possible to make improvements. Rounded shoulders and a hunched stance may seem like they’re set in stone by the time we reach a certain age, and you may feel you’ve missed the boat for better posture. But there’s a good chance you can still stand up taller.
How do I fix my slouching spine?
The following strategies and exercises can help you cut back on slouching and use good posture instead.
- Stand tall. You might not pay much attention to how you stand, but it can make a big difference to your posture.
- Sit correctly.
- Move around.
- Wall slide.
- Child’s pose.
- Shoulder blade squeeze.
- Plank.
- Bridge.
Can bad posture damage your spine?
Slouching can cause the spinal ligaments to stretch beyond their healthy limit, and poor posture can strain your spinal discs. This often results in increased strain of the outer annulus of the disc and can increase disc bulging and disc pressures.
How can I get my neck back?
Cervical Retraction
- Start by sitting up straight on a chair.
- Tuck your chin slightly toward your chest.
- Holding the tuck, press the back of your head toward the wall behind you. It will feel as if you’re moving your head a bit diagonally toward the ceiling.
- Hold the stretch for a few seconds, relax, and repeat.
What causes slouching?
This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back. A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain.
What happens if you slouch too much?
If you slouch too much, it can weaken the muscles in your back, and may cause more pain in other parts of your body. This happens from all the extra weight and pressure on your back. Extra pressure on your spine can lead to a spinal curvature. It’s when the curves of your spine shift position over time.
How do you fix a bent neck posture?
Over time, forward head posture can be corrected through four lifestyle changes:
- Use One Firm Pillow. Choose a sleeping pillow that supports the natural curve of your neck.
- Make your Work Station Ergonomic.
- Adjust your Backpack.
- Start a “Nerd Neck” Exercise Routine.