How Posture affects Structural Function?💭
Effects of forward head posture
- Muscle ischemia-The cervical ex-tensor(muscles at the back of neck) muscles may become ischemic because of the constant isometric contraction required to counteract the larger than normal external flexion.
- Reduced vital capacity- the scapulae may rotate medially, a thoracic kyphosis may develop, the thoracic cavity may be diminished, vital capacity can be reduced, and overall body height may be shortened.
- 'TEXT NECK'-If there was ever was a reason to break from your smartphone, it’s the dreaded “text neck,” in which your neck juts out and down while viewing a small screen. “This is called forward head posture and it is absolutely terrible for your neck and your nervous system.This posture stretches the spinal cord which can cause neck pain, disc degeneration, nerve impingement, and disease.” The posterior aspect of the zygapophyseal joint capsules may become adaptively shortened, and the narrowed intervertebral foramen may cause nerve root compression.In addition to hurting your neck, this position can lower your levels of serotonin, the feel-good hormone, and pinches the vagus nerve, which is a major player in controlling your bowel regularity.
- Cervicogenic Headache-These headaches start in the base of your neck and radiate up, 'They are typically caused by forward head posture (i.e. head in front of your shoulders and trunk), which places increased stress on the joints and muscles in your upper neck."Monitors should be eighteen inches in front of you at eye level. This goes for standing desks as well. Though being poised is a better option, standing desks often leave monitors too low. Use a book or a ream of paper if your monitor stand doesn’t allow for additional height.
Effects of increased dorsal kyphosis
Individuals with an excessively curved upper back (kyphosis) and internally rotated shoulders (Rounded shoulders)are prone to depression of the sternum. On the inspiration, the sternum cannot fully expand and causes the muscles around the chest to tighten. That tightening limits the ability of the rib cage to expand and causes people to take more rapid, shallow breaths resulting in decreased vital capacity.also altered body position affects strength of respiratory muscles because muscles are no longer in optimal length which is required for functionality.
Effect of bad posture on stomach
If you’ve ever been saddled with stomach symptoms, check your slouch. Sitting slumped after eating puts pressure on the abdomen as organs are compressed in the abdomen that can trigger acid reflux and heartburn. It may also stymie digestion and even worsen constipation.
Bad posture makes you tired
People who have mild to moderate depression are more likely to sit in a hunched position than those without mood disorders, a study in the Journal of Behavior Therapy and Experimental Psychiatry suggests. Those who improved their posture by sitting upright, however, experienced more positive emotions and less fatigue than the members of a group who didn’t adjust their bad posture.
Fatigue and sleep issues
Poor posture can make you feel more fatigued than usual. "The body must work harder and expend more energy to keep the body upright in the proper posture position, while fighting poor posture habits. This requires increased energy and leaves one feeling tired," . Moreover, "postural deficits can lead to pain and alignment changes that make it difficult to find a comfortable sleeping position. This kind of pain can often wake people at night."one way to combat poor posture (and the fatigue or sleep issues caused by it) is to regularly do scapula retractions (aka, scapula squeezes) if you're stuck at your desk for long periods at a time. "A scapular retraction is the act of bringing one’s shoulder blades back and together. This motion improves posture by decreasing our tendency to assume a slouched posture" .
"Posture is often modifiable":Exercises to align your spine
● Try tummy time Lie on your stomach from time to time, “It’s a great way to stretch the spine.”
Rolling a towel and placing it underneath your forehead so that you can breathe comfortably and reduce neck pain.
● Feel the crunch Crunches can improve core strength, but if you have osteoporosis or have fractured any vertebrae, skip this one: Lie on your back, hands behind your head, and exhale as you move up toward a seated position. Stop when your shoulder blades lift from the floor. Repeat, resting between sets.
●Shoulder shrugs Stand with a 15- to 25-pound weight in each hand, arms at sides. Lift shoulders up toward ears and lower slowly.
● Upright row With a 4- to 10-pound weight in each hand, raise weights to middle of chest, keeping them close to body. Lower slowly.
●Single arm row-With right knee on bench, lean on right hand. Slowly raise left elbow to bring a 12- to 20-pound weight to chest level; lower slowly. Switch sides; repeat.
●Switch up your space-If your works allows it, talk to human resources about the possibility of getting a sit-to-stand desk. “This is a newer change which is encouraging patients to take advantage of”. “This allows you to stand for parts of the day and alternate as needed with sitting.” Bonus: Your joints will feel more pliable and comfortable—not stiff—during the day.
●Sleep on your side-“If you sleep on your back with a pillow under your head, you are creating the same effect of forward head posture, You’ll wake up with a happier spine if you sleep on your side with a pillow in between your legs.
● Stand tall on a wall Back up against a wall, pushing your whole spine and head into it as best you can, Weaver suggests. The goal is to minimize the space between you and the wall. Then tilt your pelvis, flattening your lower back straight against the wall.
“That’s the posture you want to walk with, sit with, do everything with."
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Worth reading....thank u so much Dr. Tanya for giving us such a helpful information.....plz keep up ur ggod work👌👍
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DeleteToo informative
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