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The childhood advice of sitting up straight, shoulders back, is incorrect.
Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we shorten them, and that arches the back, loads the discs in the lower back, and pushes the edges of the vertebrae against each other. Over time, that could alter our anatomy.
If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.
For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.
You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.
Standing desks can be good, but it depends on how you hold your body. When the average person stands, they lock their knees back, the hips forward and arch their back.
When you stand, adopt a stance of "readiness," maintaining a little bit of spring in your knees. It takes muscular effort but will spare your joints.
It is important not to lie down on your front when you sleep as this position tends to arch your back, and your neck turns 90 degrees.
Instead, try sleeping on your back or side. If you suffer from pack pain, sleep with a pillow between your knees to balance your hips.
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With the 2020 pandemic, many people are required to stay home.
If you're one of these people, you may be noticing new aches and pains you did not experience at the office.
Many companies follow an ANSI-HFS standard in the design of their computer workstations, which incorporates ergonomic furniture and accessories.
Most homes don't have the space to accommodate ergonomic office furniture, nor do most people invest in it. If you're working from home using your computer on a regular table or you sit in a lounge chair or on your bed, chances are you aren't in a healthy posture. It could potentially lead to musculoskeletal injury, carpal tunnel syndrome, or even deep vein thrombosis.
View your computer screen with a straight neck. Put your screen in front of you at a comfortable viewing height. Don't look down at your screen or angle your screen, so you must twist your neck.
You may have to put the screen on a pile of books or on a cardboard box to raise it to a comfortable viewing position.
Sleeping on the sides, which is how most people sleep, can aggravate heartburn and acidity, especially for those who sleep on their right side.
This is the best option and makes your body rejuvenate in the most natural way. Taking a slim pillow under your head helps and it’s best to keep your head at the same level as your body.
The only problem is, this position can worsen the sleep apnea.
Try to sleep on your back by training yourself to not shift positions, either by keeping pillows on both sides of your body, or to place an object inside your shirt that makes it uncomfortable to go to your default position (which can happen involuntarily).
Most of our body pain and other discomforts can be removed or drastically reduced by sleeping on our back.
... to play games that require balancing and movement.
Playing any games while standing up is also an alternative, as sitting all day is bad for us.
Test your back and neck posture against a wall or check proper posture illustrations to find any areas you need to work on when standing.
Be more aware of your feet when you’re standing and adjust your weight so it’s distributed evenly across both feet.
Do pilates and other core strengthening exercises to help you stand taller and maintain a proper posture.
Yoga also does that and emphasizes body awareness and balance.