Poor posture doesn’t just affect us cosmetically, it can also affect our breathing, our range of flexibility, be the cause back pain and create a general sense of discomfort in our bodies.
Breathing Test
Hunch over and try to take a deep breath, then do the same while sitting or standing tall. Notice how much your ribs expand and how much air you are able to take in the different poses.
The Wall Test
Stand with your heels 3-5 inches from a wall, with your behind and your back against the wall.
If your shoulder blades aren’t flat against the wall
Then your shoulders are probably hunched forward which can contribute to neck and shoulder pain. This can be caused by sitting for long periods of time in front of a computer.
If you have a significant arch in your lower back
This is called lordosis. Hip flexor muscles (at the top of your thighs) are possibly tight and pulling your lower back out of alignment. You might experience lower back pain. This can be genetic or caused by sitting for long periods of time (office workers).
If the back of your head does not touch the wall comfortably
Then you are spending too much time leaning your head forward (such as texting) which can lead to neck pain and headaches.
If you can’t touch your elbows to the wall
Then possibly your upper thoracic spine is too curved forward. This could be due to tight pectoral muscles (chest area) and weak upper back muscles. This can contribute to poor breathing and upper back pain.
Hamstring Flexibility Test
Sit on the floor with your feet straight out in front of you. While keeping your back straight, attempt to touch your toes.
If you can’t touch your toes
Your hamstrings are tight and need stretching.
Shoulder Flexibility Test
The shoulder is the most flexible joint in your body. While standing or sitting, place your left hand (palm facing out) up your back and reach your right hand (palm facing body) over your right shoulder. Then try the other side.
Can you touch your hands together?
If you can’t, then your shoulder flexibility range is poor and would benefit from appropriate exercises to restore a good range of movement.
How tight are your hip flexors?
The Thomas Test is traditionally used to determine hip flexor tightness. To perform, sit on the edge of a table, pull one leg to your chest, then lie back. If your other leg remains flat on the table and your knee can bend to 70-90°, congratulations…you DON’T have tight hip flexors!
For more information on how to improve your posture, please contact us.
