How can I improve my posture?
January 11, 2023 | 20,00 EUR | answered by Ingo Hoffmann
Dear Orthopedic Expert,
My name is Piotr Köhler and I have a question regarding my posture. For some time now, I have noticed that I often walk around with a rounded back and my shoulders hunched forward. I suspect that this not only looks unsightly, but may also have health consequences.
I mainly work in an office and therefore spend a lot of time sitting in front of the computer. This may contribute to my poor posture. Additionally, I have noticed that I often feel tense and occasionally experience back pain. I am worried that this could lead to serious problems in the long run.
So my question to you is: How can I improve my posture? Are there specific exercises I can do to strengthen my back and bring my shoulders back? Or are there other measures I can take to correct my posture?
I am very motivated to do something about my posture and am willing to regularly perform exercises or implement other recommendations. I would greatly appreciate your professional assessment and advice on how to improve my posture and prevent potential health problems.
Thank you in advance for your help.
Sincerely,
Piotr Köhler
Dear Piotr Köhler,
Thank you for your question regarding your posture and potential health consequences. It is very positive to hear that you are motivated to do something about your posture and are willing to perform exercises regularly or take other measures to improve your posture.
It is indeed very common for people who spend a lot of time sitting to have issues with their posture. Prolonged sitting can lead to certain muscle groups becoming shortened and others weakened, which can in turn result in poor posture.
One of the most important measures you can take to improve your posture is regular exercise. This can be done, for example, through targeted back and shoulder exercises. Here are some exercises that can help you:
1. Chest stretch: Stand with a straight back, interlock your hands behind your back and push your shoulders back. Hold this position for about 30 seconds.
2. Back extension: Lie on your stomach with your arms extended to the sides. Slowly lift your upper body while squeezing your shoulder blades together. Hold this position for a few seconds and then slowly lower your upper body back down.
3. Shoulder blade squeeze: Sit upright, arms extended to the sides. Squeeze your shoulder blades together and hold the position for a few seconds.
In addition to these exercises, it is also important to take regular breaks while sitting and ensure that your workspace is ergonomically set up. A good chair height, an ergonomic desk, and an appropriate screen height can help you work in a healthier position.
It may also be helpful to seek professional help to improve your posture. A physiotherapist or orthopedist can provide you with individual exercises and recommendations tailored to your specific situation.
I hope this information helps you and that you can improve your posture through regular exercises and other measures. If you have any further questions, please feel free to contact me.
Best regards,
Ingo Hoffmann
