5 Essential Physiotherapy Exercises for Better Posture

What is an ideal posture? Why is it essential? MedInstant is here to resolve all such queries. Many of us seek answers to these questions on our phones while slouching on our chairs or looking for home-based physiotherapy services in Noida and Greater Noida. Before you seek answers, we urge you to sit up straight and then proceed.

As per a study conducted by the Cleveland Clinic, an ideal posture is where your spine is straight (ideally having its natural curve), and the body weight is balanced and divided evenly across the body without putting much strain on the spine and joints. An ideal posture is essential for a healthy body which enables you to go about your daily activities without any strain or stress. It is good if you have the ideal posture, if not then we urge you to read this blog till the very end.

How to know if you have a correct posture?

Physically you have an ideal posture if:
Your shoulder is in alignment with your head - When you don’t lean your head forward or bend it back in a stable position.

Your shoulder and hips are in the same line- Think of an imaginary line running from your hips towards your shoulder, if you don’t slouch or bend this line will always be straight.
 
If you have a stable lower body- In a comfortable seated posture you should have your feet lying flat on the ground, your knees at 90 degrees and your ankles far. In a standing position, your ankles should be apart and relaxed with a stable arch.

What are the most common posture issues?
Some common postural issues that have been prevalent are: 

1) Tech Neck or Forward Neck

Why does it happen?
It happens mostly when you look down at your phone for extended periods, mostly longer than usual.

How does it affect you?
Straining the neck and shoulders causes pain, and discomfort and also affects your body movement.

How to get relief?
Under the guidance of a home care physiotherapy service expert, you can do neck stretch exercises to get relief.

Neck Stretch Exercises
Gently rotate your neck, side by side.
Practice chin tucks by pushing your chin towards your chest.

2) Slouched or Rounded Shoulders
Why Does it Happen?
Due to prolonged sitting sessions at the work desk, aging musculoskeletal structure or weak core muscles that support your posture you can often have a slouched or rounded shoulder. It can happen to elders as well as adults.

How does it affect you?
It can lead to pain, stiffness, and spinal discomfort. 

How to get relief?
Shoulder Blade Squeeze Exercise
While standing slowly raise your arms up till your shoulders.
Gently move your arms back and bring your shoulder blades closer.
Hold this position for 10 seconds then stand at ease.
You can also call for affordable physiotherapy at home for seniors as well as adults.

3) Swayback

Why does it happen?
It can be due to weak abdominal muscles, sitting without much back support for hours, and sometimes lifting weights improperly.

How does it affect you?
The excess curve of the spine, mostly the lower part of the spine into a somewhat S shape affects the body’s alignment and daily activities.

How to Get Relief?
Glute Bridge Exercise
Lay flat on your back, then lift your hip and place your knee in a 90-degree position.
With arms lying by your side. Try pulling your leg outwards.
It is advisable to do this under the guidance of a physiotherapist.

4) Uneven Shoulder or Hips

Why does it happen?
This may be due to carrying a heavy load, sleeping positions, age, or injury. 

How does it affect you?
When you stand facing forward your shoulders are not at the same level and not bent evenly. This causes hip pain and discomfort in daily activities.

How to get relief? 
Hip Flexor Stretch Exercise
Kneel on one knee and lunge forward while keeping your back straight.
Hold the position for at least 30 seconds and repeat the same with the other leg.


Conclusion:

Physiotherapy is something more than just basic exercise, it is a specialized treatment or therapy that enables physical movement, relieves pain, and improves the overall quality of life. Avail physiotherapy services at home in Noida and experience prolonged pain relief with MedInstant.

At MedInstant our physiotherapists, thoroughly asses your health condition, create specific rehabilitation programs, and suggest a suitable physiotherapy exercise accordingly. We assure you that our expert service within the loving environment of your home will promote good health.

If you want to Book Senior physiotherapy at home visit https://www.medinstant.in/ and connect with our MedInstant Physiotherapy expert.