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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 November 11, 2019

                      How to Improve Memory and Boost Your Brainpower

                      How to Improve Memory and Boost Your Brainpower

                      Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

                      To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

                      Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

                      1. Exercise and Get Your Body Moving

                      Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

                      Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

                      To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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                      2. Eliminate Stressors and Seek Help If You’re Depressed

                      Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

                      If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

                      Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

                      3. Get a Good Night’s Sleep and Take Naps

                      Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

                      Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

                      4. Feed Your Brain

                      Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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                      This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

                      Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

                      Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

                      5. Eat Breakfast and Make Sure It Includes an Egg

                      According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

                      Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

                      Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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                      6. Write it Down

                      If there’s something you want to remember, writing it down can help.

                      It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

                      You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

                      7. Listen to Music

                      Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

                      8. Visual Concepts

                      In order to remember things, many people need to visualize the information they are studying.

                      Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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                      Here, you can learn How to Become a Person Who Can Visualize Results.

                      9. Teach Someone Else

                      Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

                      Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

                      10. Do Crossword Puzzles, Read or Play Cards

                      Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

                      So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

                      Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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                      Featured photo credit: Pexels via pexels.com

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