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5 Posture Mistakes People Easily Make, And How To Do Them Right

5 Posture Mistakes People Easily Make, And How To Do Them Right

Remember how grandma used to heckle you about sitting up straight, ramrod back and all? Well, turns out she was 100 percent right. Many of us don’t really realize how we end up abusing our muscles, ligaments and tendons, when we do something as inane as sitting or sleeping wrong.

A bad posture causes unnecessary stress to a body part – the common ones being the back, neck and shoulder muscles. Over time, this stress causes the muscles to get weak and strained, leading to aches and chronic pain as well as a tendency towards sprain and injury [1].

So here are a few points on the ‘right’ posture to have when doing myriad things – and how avoiding posture mistakes helps stave off any muscle pains, pulls or sprains [2].

Posture One: Phone Usage

With the average American spending about 37 hours a month engaged in phone apps, games or texting – and the associated neck ailments related to poor posture while doing it – we decided to go with the posture of using smartphones first. Sitting hunched in a chair with your head hanging down to look at your phone is possibly the worst posture to text in. This causes your neck muscles to take all the weight of your 10-20 pound head, giving rise to cervical aches, herniated disks and tension headaches and an overall fatigue in your neck muscles [3].

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All JayZ is getting, is a crick in his neck; Image via Bossip.com
    All JayZ is getting, is a crick in his neck; Image via Bossip.com

    The correct posture is for you to raise the phone to chin height, keeping the back straight and the shoulders square. Remember to stretch your neck and rotate your shoulders frequently when using the phone for long hours to ease the stress on the muscles and not make any posture mistakes.

    Via DescribeTheFauna/EthanYoung

      Posture Two: Sleeping

      Think you sleep right? Then why do you have an ache the first thing in the morning? When you stay in bed, reading or watching TV, or even sleeping with your head propped up by a stack of pillows – you are basically giving yourself a crick in the neck, and a longtime practice of this will ultimately leave you with chronic neck or back pain [4].

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      danielinbed_web

        The correct sleeping posture is to avoid propping up your head on the pillow and thereby keeping your neck straight; and supporting your hips with another pillow while keeping the spine mildly arched. A good and restful sleep in the correct posture will stave off any back or neck strains.

        Via DescribeTheFauna/EthanYoung

          Posture Three: Standing

          We all think that we’ve been doing this right since we first learnt how to stand when we were pints. We think wrong. While different body types tend to stand a little different, it’s basically the center of gravity that dictates the correct way of standing. Remember that you may be in a hurry to get to somewhere – but that’s no excuse to pitch your upper body forward and commit a litany of posture mistakes [5].

          celebbadposture
            So what if they are celebs – they spell bad posture! Image via hobokenbackpain.com

            Think of a gravity line extending downwards from the center of your head – it should fall between your ears, shoulders, hips knees and ankles – this is the correct standing posture.

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            Via DescribeTheFauna/EthanYoung

              Posture Four: Sitting

              The first thing about desk work is to remember not to hunch yourself in your seat. Also remember to keep changing your positions through the day. Sitting still is a recipe for a disaster called back pain [6].

              9copy
                Yet another bad posture by Beiber; Image Via cosmopolitan.com

                The most important thing about desk work is lumbar support – the lower back needs to be in contact with a firm, comfortable surface – not hovering a foot away. The others things to keep in mind that your elbows should be at 90 degree angles and the feet need to be flat on the ground.

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                Via DescribeTheFauna/EthanYoung

                  Posture Five: Walking

                  If you are walking with your feet turned out, you are walking wrong [7].

                  10
                    Maybe we should rename this article as The Bad Postures of Beiber! Image via friedjunk.com

                    The toes need to point straight, and the shoulders need to be relaxed. Walking is a rhythmic thing; you need to rock forward from your heel and then push off from your toe. The trick lies in balancing your gait with hands free by your side and swinging in natural motion. And remember to tighten the core a little – pulled in abs will make your walking that much more efficient.

                    Via DescribeTheFauna/EthanYoung

                      Remember that the correct posture comes with practice. Keep checking yourself over posture mistakes and soon good posture will come as naturally as breathing.

                      Reference

                      [1] http://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx
                      [2] http://greatist.com/health/ultimate-guide-good-posture
                      [3] http://www.medicaldaily.com/texting-puts-50-pounds-pressure-your-spine-adding-poor-postures-side-effects-311152
                      [4] http://greatist.com/happiness/best-sleep-positions
                      [5] http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817
                      [6] http://greatist.com/grow/ergonomic-tips-sitting
                      [7] https://www.verywell.com/how-to-walk-walking-posture-3432476

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                      Last Updated on January 17, 2019

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                      Why Is It Hard to Live A Peaceful And Happy Life?

                      Our Habitat Has Become Too Technological

                      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                      Too Many People Don’t Want to Unplug

                      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                      Listen carefully:

                      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                      8 Mindfulness Exercises to Start Practicing

                      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                      Are you ready for it? Let’s go!

                      1. Pray Daily

                      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                      Pray. You won’t regret it.[5]

                      2. Pay Attention to Your Inner Thoughts

                      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                      This article can guide you to beat negative thoughts:

                      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                      3. Smile Often

                      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                      The moment that you smile unconsciously, you then know that you are truly happy.

                      4. Organize Your Working Desk

                      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                      5. Celebrate Your Friend’s Victories

                      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                      6. Listen to Your Spouse/Partner

                      God put someone in your life for a reason. You might as well listen to him or her.

                      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                      7. Give Yourself a Break from Technology

                      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                      How do you do that? This is my formula:

                      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                      If you score more than 35, you need to take action immediately.

                      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                      8. Go Exercise

                      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                      12 Benefits of Regular Exercise You Should Know

                      The Bottom Line

                      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                      It is possible to live a happy and peaceful life. It only depends on you.

                      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                      More Resources About Mindfulness

                      Featured photo credit: Lesly Juarez via unsplash.com

                      Reference

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