Love Your Posture

Posture advice from our stoke chiroFebruary is regarded as the month of love and there is no better time to show yourself some love by taking steps to improve your general health.

If you are interested in practicing some self care, one of the best places to start is with your posture. That’s because the quality of your posture plays a significant role in determining your overall health.

If you have great posture, you will move more easily, enjoying a greater range of motion and improved sporting performance. Good posture can also help you avoid day-to-day aches and reduce your risk of injury.

On the other hand, having bad posture can cause back pain, make you look older, and make daily activities difficult. If you play sports or exercise regular, poor posture can make the risk of injury much higher.

In this post, our Stoke chiropractor shares a few stretches and daily habits which will help you ‘love your posture’.


Simple Stretching Routine

If you spend a lot of time sitting, the muscles in your upper back and core will eventually become weak. Your shoulders and neck may begin to slump forward, as there aren’t strong muscles in place to hold them back. If you have noticed that this has happened to you, don’t be alarmed, hundreds of people visit our chiropractic clinic in Stoke on Trent with these types of postural issues each year.

The simplest way to counter these problems is by stretching every day. Here is a simple routine to get you started.


Hands by sides stretch (W Stretch)

  1. Start in a standing position
  2. Place your hands to your sides with palms facing forward and elbows at 90 degrees. Your forearms should be level with your navel. Your arms and head should look like a ‘W’.
  3. Slowly move your arms backwards so you engage the muscles in your upper back
  4. As you move, focus on keeping your chest out and engage the muscles in your abdominal region and buttocks
  5. Hold for 10 seconds and repeat a couple of times


Hands by shoulders stretch (W Stretch)

  1. Remain in a stand-in position
  2. Lift your arms so your upper arms are parallel with your shoulders, with elbows bent at 90 degrees and palms facing forward
  3. Once again, push your arms backwards while keeping your chest out and engaging your abdominal/buttocks.
  4. Hold for 10 seconds
  5. Straighten your arms (keeping palms facing forward) then push back for another 10 seconds.


Arms above head stretch (if you have shoulder problems do not do this stretch)

  1. Remain standing
  2. Lift your arms straight above your head with thumbs pointed behind you
  3. Push your arms backwards while you expand your chest and engage your abdominals/buttocks
  4. Hold for 10 seconds


Simple Neck Stretch

This is a simple stretch to correct forward head posture, which can be performed while seated. Many of the patients visiting out chiropractic clinic in Stoke on Trent have said that this stretch is useful because it can easily be performed at work. 

  1. Interlock your hands and place them at the base of your skull
  2. Push your head straight back
  3. Hold for 10 seconds


Arms outstretched

  1. Start in a standing position
  2. Hold your arms fairly straight, with palms facing forward and fingers aimed toward the ground
  3. Slowly push your arms backwards, squeezing between your shoulder blades. while you expand your chest and engage your abdominals/buttocks
  4. Make sure you don’t arch your back too much backwards
  5. Hold for 10 seconds


Checkout this video to see these stretches in action. You can also visit a chiropractor in Stoke on Trent for a more detailed explanation and demonstration.


Other Ways To Improve Your Posture

In addition to the stretches mentioned above, there are several other habits, activities, and lifestyle adjustments you can perform, including:

  • Avoid sitting for prolonged periods
  • Exercise every day
  • Make your work environment more ergonomic
  • Improve your sitting posture by using a good chair
  • Check your posture out in a full length mirror once or twice a day
  • Walk with good posture (head up, neck straight, shoulders back)
  • Use a 30 minute timer to remind yourself to get up and move about
  • Try a form of exercise which strengthens the core, like yoga, pilates, or qigong
  • Be mindful of how you are using electronic devices
  • Get regular massages
  • Improve your sleep posture


Visiting our Chiropractic Clinic in Stoke

Poor posture can often be a cause of back pain. If you are suffering back pain or discomfort our Stoke chiropractors are here to help you. As part of your initial visit to our clinic, your chiropractor will use the latest digital technology to accurately assess your posture.

You can find out more about your first visit to our chiropractic clinic here.

To book an appointment with one of one of our chiropractors at City Chiropractic Clinic, call us on 01782 848 184 or book your appointment online on our website here.


Stoke City Chiropractic ClinicTake your first step towards better health and call us on 01782 848 184 today

From the team at City Chiropractic Clinic
Our Chiropractors in Stoke on Trent are here to help you

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