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        Better Posture — Situps

        Bad Posture Can Be A Slippery Slope

        Bad Posture Can Be A Slippery Slope

         

        Let’s examine the possibility. You don't work out or participate in sports. You're not a frontline worker. You still experience back and shoulder pain often. How can this be?

         

        It all gets back to the idea of postural muscles. Sitting all day long can be very bad for your back - particularly if you have bad posture. It’s true that this primarily involves your lower back and core muscles. 

         

        However, bad posture can be a slippery slope. If poor posture makes you uncomfortable and you compensate for it by contorting yourself in your seat, or walking and moving in unnatural ways, it can throw off those muscle groups as well.

         

        Of course, one solution - or one part of the solution - is correcting your posture. Doing stretches before and after long sitting spells can also help to loosen your back muscles so that they become less tight. Limiting how long you sit for by taking breaks to walk short distances - even if it’s just pacing around the room - can also help.

          

        However, taking up some physical activity can do the most good. Strengthening and developing your back muscles can make them more resistant to injury, but having a more developed muscular system can also help to passively improve your posture so that these issues are less likely to become issues in the first place.

         

        And remember, working out to prevent back and shoulder injuries doesn’t just mean working out your back and shoulders - particularly if the problem is from poor posture rather than overuse. Instead, think about your core and your thigh muscles as well.

        Partial Crunches To Strengthen Your Lower Back

        Partial Crunches To Strengthen Your Lower Back

        Partial crunches is a great exercise to strengthen your lower back and abdominal muscles. All you need to do is to lie on your back with your knees bent and feet flat on the floor. Use a padded mat for a little more comfort. Put your hands behind your neck or off to the sides of your head, and slowly lift your shoulders off the floor without using your hands or elbows. Breathe out as you raise from the floor and breathe in as you lie back down. When you raise your upper back off the mat, hold this position for about a second and then return all the way back down. This repetition will stretch and utilize your back muscles by supporting your upper weight. Make sure to avoid doing the exercise if or when you have acute back pain. Perform this exercise when you don’t have a backache or discomfort.

        Practicing this exercise in proper posture will build your back muscles to be stronger, thus making it easier for you to perform activities involving your back during your work routine.

        At home or at the gym, start practicing partial crunches. You’ll start feeling the difference.