Have you often suffered from back pain? This is probably due to your poor posture.…
Be Taller Improving Your Posture in 5 Minutes!
It has been said that posture is essential for increasing height and improving our physical presence, and it is absolutely true!
If adding inches is one of your immediate goals, then you need to pay close attention to how you walk, sit, and move in general if you want to positively affect your posture in the long run.
Posture has an effect on our height through the correct (or incorrect) position that your head takes when it sits on the joints that you will find at the end of the spine. Height is also affected by how well you maintain proper shape throughout the day.
So the emphasis here is getting your body to balance and sustain itself by eliminating the inappropriate tension that many of us carry around without realizing it all day.
We are trying to achieve postural alignment. Our bodies are designed to be symmetrical in appearance and function.
And one of the first things we have to address right away is: why do we develop bad posture in the first place?
Bad Postural Habits
If we drive our cars like most of us use our bodies, they would start to develop mechanical problems within a month.
Part of the problem is that your body is very adaptable and resistant. You can put up with a great deal of misuse before you start complaining.
Habit is the cause of bad posture, so it is your habits that have to change.
The real problem no one is thinking about is that we get lazy by being self-aware. We spend all day in the office concentrating on what we have to do without thinking about how we do it.
For example, when you reach to get something out of the bottom drawer, do you bend your back and not your legs? This puts great stress on the lower back. It is much easier to use a shallow squat than it is to bend your body that way.
You can fix this easily and over time by practicing self-awareness regarding the way you move. It’s about conscience and patience. You will get to do it eventually.
Habits are formed through repetition, so if you want to change them, you should start with the most obvious and go from there. Fix and repeat.
Natural Curvature of the Spine
In case you didn’t know, the natural shape of your spine looks like a slight “S,” and that’s normal.
The real problem begins when the curvatures this “S” shows are too steep. This is when you have to worry and when diseases start to appear.
To maintain this curve correctly, we must take into account some of the following fundamentals:
- Foot placement: It doesn’t matter how straight you keep your spine if the foot placement is not in a comfortable and natural position. Typically, the feet roll inward, causing the knees to bend and the back to hunch. Poor posture will affect the joints over time.
- Shoulder Decline: Head forward, rounded shoulders, sunken chest, and kyphosis, an excessive curvature of the upper spine, occur as a result of drooping shoulders. Exercises to strengthen the upper back, however, can correct this condition. Stretching your chest and shoulder muscles will increase flexibility and allow you to comfortably squeeze your shoulder blades and expand your chest while sitting.
- Arched lower back: Excessive back bending will cause lower back pain. The reason is an abdomen that protrudes and pulls the upper part of the hips forward, causing a backward tilt of the coccyx. This disorder can be improved by strengthening the abdominal muscles, reducing the weight in the abdominal area, and stretching the hamstrings.
How to improve posture to be taller
The signs of poor posture surround us. You just have to take a quick look and you will see.
But first things first. We have to get back to the basics of movement if we want to improve and correct some of the worst maneuvers and postures in our body.
The path to increasing height begins with the head. Do you know where your head is on your spine? The answer is probably no. Maybe you think you know, but you don’t really know.
There is a joint called the atlanto-occipital, which is much higher than most people appreciate and which affects the way your head moves.
Why is it so important to know about this joint? Well, the muscles at the back of your skull are the most sensitive in your body, the reason is because they work in conjunction with your head and neck reflexes and balance mechanisms to coordinate muscle activity.
In addition to reflexes, the weight of your head improperly placed on top of your spine will influence your muscle function. The average head weighs around 4.5 kilograms! It is a heavy load that can be positioned in the wrong place!
It is common for adults to have the head slightly retracted and the body to collapse. This collapse requires certain muscle groups to work harder to keep you upright, whether you’re standing or sitting.
If you are not balanced when standing, sitting, or moving, you may be using the wrong muscles to support your body.
Fix the Neck and Grow!
Your first task will be to correct this. Simply because our joints work best when they are properly aligned.
Doing gentle stretches that focus on the sides and back of your neck will help improve your posture and ease the surrounding muscles for better performance throughout the day.
- Lateral bend : Sit comfortably in a straight-backed chair with your feet flat on the floor. Grip the sides of the chair for added stability. Keep your shoulders slumped and relaxed. Slowly drop your right ear towards your right shoulder. Don’t worry about touching your shoulder. Hold comfortably for 10 to 15 seconds; enjoy a gentle stretch. Return the head to the center and repeat on the left side. Repeat 3 to 5 times on each side.
- Neck Extension: Sit comfortably in a straight-backed chair with your feet flat on the floor. Grip the sides of the chair for added stability. Keep your shoulders slumped and relaxed. Tilt your head back until you feel a stretch in the front of your neck. Hold for 15 to 30 seconds. Return to neutral Repeat 3 to 5 times.
- Chin Tuck: Sit comfortably in a straight-backed chair with your feet flat on the floor. Keep your shoulders slumped and relaxed. Keep your head upright. Bring your chin closer to your neck. To help guide your head back, gently place two fingers on your chin. Don’t tilt your chin up or down. Return to neutral. Repeat 10 times.
All of the above are simple exercises that will benefit your posture to a great extent.
They avoid rounded shoulders, stretching the cervical spine, stretching the muscles in the front of the neck, loosening and relaxing the neck muscles, and relieving tension from the shoulders.
An Aligned Back Works Wonders
Your back (and your spine specifically) is the second most important element in this “height gain” equation, so give it your best effort.
To further increase the strength in your back so that you can maintain your natural position during the day:
- First, be aware of how your posture is while sitting, standing, and walking. Some of the most common movements that we do many times tend to be the most damaging.
- Second, you should incorporate the following stretches to improve the health of your spine.
- Forward Prayer Stretch: Kneel on all fours, knees aligned with hips, hands directly under shoulders, tops of feet on the floor. Lower your buttocks and sit back on your heels, extending your arms in front of you on the floor. Once in the pose, your head will be between your arms. Place your forehead on the floor. Take a deep breath and relax. Hold the stretch for 20 to 30 seconds. Return to the all-fours position. Repeat 3-5 times.
- Camel Stretch: Kneel on all fours, knees aligned with hips, hands directly under shoulders, tops of feet on the ground. Inhale, and arch your back toward the ceiling. Your back is rounded; your head hangs to the floor. Exhale and slowly let your belly sink towards the floor. Your head appears. To avoid overextending the curve in the cervical spine, look straight ahead rather than up.
You can easily alternate between the two types of stretches for better benefits and to work your entire spine. (center and lower back)
Until the day we die, gravity rains down on us from above. He is our constant and relentless companion. It never sleeps, it never rests.
Having great posture will not only help us combat this opposing vertical force, but it will give us some of those precious inches we love so much!
From your feet to the back of your head (where the last joint to consider is), your posture plays a big role in your overall height.
If you want to increase it, you must pay close attention and apply the principles and exercises described above.
Be aware of how you move, but don’t worry too much, your body will tell you if you are doing things right or not eventually.