How To Tell if You Have Bad Posture

Woman in a flower dress, viewed from behind, looking at an out-of-focus image of herself in a mirror.

Bad posture is a common problem that affects many of us, especially those who spend a lot of time sitting in front of a computer or behind the wheel of a car.

Additionally, bad posture can lead to a range of health problems; from neck and back pain to headaches, poor digestion and even heart disease.

But there’s good news! With awareness, a few simple exercises and changes in habits, you can greatly improve your posture and avoid discomfort and pain.

Simply by checking your posture in the mirror, you can quickly assess your posture and make  changes to improve it.

Begin by checking your posture in the mirror. Find a full-length mirror and wear comfortable fitted clothing. Stand in front of the mirror with your feet shoulder-width apart and your arms relaxed by your sides.

Firstly, look at yourself from the side and assess your overall alignment.

Is your head level with your shoulders? 

Are your shoulders level with your hips? 

Your hips level with your knees? 

And your knees level with your ankles?

Now, take a look at yourself from the front.

Is your chin level? 

Are your shoulders pulled back and down? 

And are your arms relaxed by your sides?

If you notice any misalignments or areas of tension, make simple adjustments to improve your posture.

For example, if your chin is jutting forward, gently tuck it in to bring it back to a neutral position. Or if your shoulders are rounded forward, gently pull them back and down to align with your hips.

It’s important to be mindful of your posture throughout the day and make adjustments as needed.

Here are a few exercises that can help:

Shoulder blade squeeze: Sit or stand with your shoulders relaxed and your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times.

Neck stretch: Tilt your head to one side, holding it for 5 seconds. Repeat on the other side.

Chin tucks: Stand or sit with your head level. Tuck your chin to your chest and hold for 5 seconds. Repeat 10 times.

By incorporating these exercises (or these exercises) into your daily routine you can help improve your posture and prevent discomfort and pain.

To eliminate bad posture; remember to stand tall. Engage your core. Keep your shoulders relaxed and your neck aligned with your spine.

As a matter of fact, by checking your posture in the mirror regularly, you can quickly assess your posture and make simple changes to improve it.

Unquestionably, good posture is a habit that can be developed with practice.

If you have any questions or concerns, please don’t hesitate to reach out to our Chiropractic office here in Ballincollig. We will be happy to answer any of your concerns.

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Dr. Benjamin Martin is a Chiropractor and speaker on Health and Wellbeing. Ben is regularly called on to discuss health topics and chiropractic on radio, tv and press. His promise is to adjust and educate as many families as possible towards optimal health. His work changes lives and has restored people's quality of life.
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