Posture Brace

Posture exercises are designed specifically to help you correct your bad postures; whether it is shoulder slumping, abnormal spine posture or forward head posture. These are designed to improve the posture as well as to help reduce the damage which has been done to the body in structural terms. They reverse the effects of bad posture which will alleviate muscle and joint pain. With combined usage of a right posture brace and corrective postural exercises, your body will be able to regain the right postures which will be visible on you appearance as well as confidence.

Lets first see why posture improvement is necessary and how a posture improvement brace can help. Our body is designed to work in the most economical and energy saving mode. When the posture of the body goes bad, it affects the body’s integrity which affects the blood circulation to different body parts.

When you slump you make breathing harder by adding downward force on your ribcage. Slumping adds tension on the torso muscles, this acts like a corset restricting natural movements of the rib cage which needs to move up and out as you inhale. Mental health can also be affected. Poor posture can diminish your confident. When you feel you look good you feel good. Digestion is also impeded when you slouch which can cause constipation. When your muscles are under constant tension it interrupts the natural flow of digestion. Therefore there are specially designed posture braces for slumped shoulders available in the market.

It is important to correct these bad habits and corrective postural exercise programs can actually reinforce these habits rather than correct them. We are so preoccupied on what we have to do and we do not think on how we should do it. We tend to straighten our backs when we see our slumped body reflection. But this is very hard to remember to do every minute of everyday. So how do we permanently correct our posture? By correcting our muscle imbalance, doing exercises for shoulder slumping and developing muscles that surround the neck and spine through posture exercises. We must also re-educate our bodies so we can use these muscles in an efficient way. Once we correct our bad habits combined with stronger postural muscles our body will return to its natural upright position.

Below are a few exercises which have proven to be good posture correction exercises:

Cervical Retraction

Take a chair and sit straight, yet comfortably, on it with your feet touching the floor. Now relax for a few seconds and then pull your chin straight in without nodding your head up or down. Repeat it few times for correcting your cervical posture.

Breastbone Lift

For strengthening your lower trapezius muscles, you must perform a breastbone lift. Simply sit at ease and lift your breastbone few inches higher. Now gently compress your shoulder blades down and together.

Shoulder Blade Squeeze

For shoulder blade squeeze, you need to sit on a chair with your hands resting on your thighs. Now when you feel at ease, slowly move your shoulders backwards and squeeze your shoulder blades together.

Abdominal Pull-In

Abdominal pull-in is the best way to tuck in your bulging belly. It is also one of the easiest exercises. Simply pull your tummy in while inhaling and then exhale gradually at ease. Repeat it as many as times you can on a count of five.

Axial Extension Trainer

Stand up perfectly straight and feel your head being pull towards the ceiling as if a balloon was attached to it. Hold for two minutes and repeat eight times during the day. This posture exercise will re-establish what good posture feels like.

The Prone Cobra

This is one of the best postural strengthening and endurance exercise. Lie on your belly with your arms along your side. Raise your chest off the ground and squeeze your shoulder blades together. Your arms should also be off the ground with your thumbs pointing up. Hold for ten seconds followed by a ten second rest. Always keep your spine straight. Repeat For ten reps two or three times a day.

Wall leans

This one will build postural endurance by activating the thoracic extenders and cervical. Stand up with your back flat against the wall. While keeping your spine and neck straight walk your feet out one foot from the wall with the back of your head still touching the wall. Make sure to keep your neck straight and in a straight line with your spine. Your arms should be at your side. Hold this position for 30 seconds three to four times a day. Try to work your way up to two minutes as your muscles get stronger.

Apart from the posture correcting exercises you need to bring a few changes in your lifestyle as well. If you work long hours typing, then ensure that you have a correctly shaded keyboard. This will prevent carpel tunnel syndrome and the associated pain. Get yourself a chair that supports your back, suits your height and body structure.

Never underestimate the power of a good posture as it affects your overall health and well-being. A good posture is a reflection of high self-worth and confidence. You will find people responding more positively to you when you are not slouching or slumping. So adopt a correct posture and look smarter and younger.