In our modern day society we are sitting more than ever before. Most of us have a job that requires 8 hours of sitting at the computer. After work, many of us go home and sit in front of the TV for a few more hours. Finally, we lay down in our bed to sleep. The problem with all of this sitting is that it greatly affects our posture by causing us to hunch forward. The muscles in the front of our body are getting tighter and tighter and our extension muscles in the back of our body are getting weaker and weaker. This leads to abnormal posture, which affects the integrity of our spine. Our spinal health is very important to the master system of our body-the nervous system. If there is any interference in our spine, our nervous system cannot function at 100%. This affects
every other system in our body leading to decreased health and well-being. As a chiropractor who specializes in the health of your nerve system, I like to say that sitting is to your spine as candy is to your teeth; it rots it!
Our ancestors were hunter gatherers; they walked about 10-15 miles per day. Standing up-right and moving around strengthened their back muscles, which helped to maintain good posture. Because our modern-day lifestyle usually does not permit walking all day long, it is important to do exercises to promote proper posture. We should practice spinal hygiene just like we practice dental hygiene.
To combat sitting, there are several forms of exercise we can do. This article focuses on 2 specific exercises:
The first exercise from Foundation Training is called “The Founder.” It is an excellent exercise to strengthen your back muscles and stretch the flexor muscles used during sitting. Click on the picture below to see the instructional video
These second set of exercises will also help stretch out your pectoral muscles and strengthen your upper back. Simply move your arms in the shape of a Y W T and double L (see pictures below) while keeping your head over your shoulders and your shoulder blades down. Hold each stretch 5 to 15 seconds.
Having a strong core is also vital to having good posture. General core exercises (crunches, leg lifts, planks, etc.), yoga, and Pilates are good ways to develop core strength. When our core is strong, it acts like a corset to hold our stomach in and take pressure off of the low back. Back extension exercises such as supermans and bridge pose are also vital to combat sitting.
My challenge for you today is to do the founder and YWTL exercises a few times throughout your day on a regular basis. They are an easy and effective way to improve posture and practice spinal hygiene!
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