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Poor Posture

Poor posture occurs when your spine is placed in an unnatural position causing increase stress on the joints, muscles an vertebrae. Poor posture overtime leads to a number of painful symptoms.
  • Back, neck and shoulder pain
  • Hip, knee, and ankle pain
  •  Poor circulation
  • Muscle fatigue
  • Headaches
A number factors can lead to poor posture.
  • Joint stiffness
  • Sedentary lifestyle
  • Muscle weakness of the abdominals and lower back
  • Muscle tightness in the upper back and chest
  • Poor core stability
  • Weight gain
  •  Lack of awareness of correct posture


​Here’s a quick test to check your posture. Stand with the back of your head against a wall. Your buttocks and shoulder blades should touch the wall. There should be less than 2 inches between your neck or small of the back and the wall. A larger gap indicates bad posture and a curving spine.
Picture
Ways to correct my posture
  •  Maintain a healthy body weight in order to decrease the tension on the spine and the pressure on your joints
  • Exercise
    • Include 150 minutes a week of aerobic exercise in order to decrease muscle fatigue and improve circulation
    • Include strength or resistance training in your routine 2-3 days/week (nonconsecutive days) in order to strengthen the weak muscle
    • Stretch every day 10-60 seconds in order to lengthen those stiff and tight muscles.  
    • Practice good posture​​


Reference Spectrum Physio, (2014, June) Retrieved from  https://www.thephysiocompany.com/blog/stop-slouching-postural-dysfunction-symptoms-causes-and-treatment-of-bad-posture
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Contact me with questions. Please fill out the pre-exercise assessment in order to provide me with more information.  An exercise calendar can be provided, please see link for a sample calendar.  Try the program below if you need a starting point.     
Posture Program
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