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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 March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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