Bad posture in adults often starts in childhood. A 2020 study published in iScience surveyed nearly 600,000 children and found that 65 percent had incorrect posture, with a higher prevalence in girls and kids over 10 years old. Contributing factors may include carrying heavy backpacks, especially when slung over one shoulder, excessive screen time, lack of exercise, stress and being underweight. As we age, poor posture can lead to pain, soreness and stiffness throughout the body, according to the Hospital for Special Surgery, in New York City.

Simple changes can make a big difference. Regularly check that the ears are aligned above the shoulders and the shoulders are over the hips. Stand tall with the shoulders pulled back, chest open and stomach slightly pulled in. Take frequent breaks from the phone, computer and TV to move around.

Rick Richardson, a doctor of physical therapy at the Physical Therapy Center of Excellence, in Bedminster, New Jersey, suggests that daily exercises to loosen tight muscles and strengthen core and back muscles are essential for maintaining body alignment. Here are his recommended stretching and strengthening exercises. As muscles become stronger, incorporate light weights into the strength poses. Always consult a healthcare provider or physical therapist before starting a new exercise program.

 Upper Trapezius Stretch: While seated, hold the side of the chair with the right hand and grab the top of the head near the ear with the left hand. Gently pull toward the left shoulder, holding for 30 seconds. Keep the neck muscles relaxed throughout the stretch. Switch hands and repeat. Perform two or three sets on each side.

 Levator Scapulae Stretch: While seated, hold the side of the chair with the right hand and rotate the head 45 degrees from the right arm. Grab the top of the head with the left hand and pull the nose toward the left armpit. Keep the neck muscles relaxed throughout the stretch. Switch hands and repeat. Perform two or three sets on each side.

 Chin Tuck Stretch: While lying on the back, tuck the chin toward the spine to create a double chin, holding for three to five seconds. Avoid nodding or lifting the head during the stretch. Perform 10 to 15 reps, two to three times a day.

 Y-Pose Exercise: With toes on the floor and chest on an exercise ball, hold the body straight with arms out in a Y-position and thumbs pointing up. Raise the arms overhead and hold for one to two seconds. Repeat 10 to 15 times, once or twice daily.

 T-Pose Exercise: With toes on the floor and chest on an exercise ball, hold the body straight with arms out to the side in a T-position and palms down. Raise the arms from the floor to shoulder height and hold for one to two seconds. Repeat 10 to 15 times, once or twice daily.

 W-Pose Exercise: With toes on the floor and chest on an exercise ball, hold the body straight with arms out to the side and elbows bent down. While maintaining bent elbows, raise them to shoulder height and hold for 1 to 2 seconds. Repeat 10 to 15 reps, once or twice daily.

 L-Pose Exercise: With toes on the floor and chest on an exercise ball, hold the body straight with arms out to the side and elbows bent down. While maintaining bent elbows, raise them to shoulder height and then rotate the forearms and hands to shoulder height. Hold for one to two seconds. Repeat 10 to 15 times, once or twice daily.

 

Tom Whittle is a publishing manager of Natural Awakenings.

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