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We have heard a lot of people ask “How long does it take to fix your posture?” Well, the time it will take depends on how committed you are to fix your posture.
The time required to fully recover from bad postures varies in different individuals. It depends on the impact and causes. Bad postures may result from long term effects of behavior practiced over time. Consequently, these postures may not be fixed quickly.
As earlier mentioned, it may take some people may take weeks, months or even years to fix a bad posture.
How Long Does It Take To Fix Your Posture
There is really good news for you!
The exact time it requires is exactly the amount of time and consciousness you give to correcting your bad posture. However, here are some good practices that hasten the process of fixing your bad posture.
1. Exercises
Improve your core muscles using deep abdominal stretching.
Lie on your back, and bend your legs to about 90 degrees at the knee and your feet on the floor. Pull your belly button up towards your chest and hold it for 10 seconds.
- Core muscles are vital to support your posture. Therefore, the more you can work them, the better your posture will be.
- Repeat this 8 times, and practice daily.
- Breathe normally during this exercise. Remember, you are training your core to be able to always have this position during normal activities in daily life.
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Practice a shoulder blade squeeze.
While sitting in a chair, sit straight up and squeeze your shoulder blades together. Hold this position for a count of 5 before you release it. Repeat this 2 to 4 times daily.
There are other variations of this exercise you can also try. You can try standing up to do a shoulder blade squeeze. You may also like to squat a little.
Below is a procedure to try the other variation while standing up,
- Stand up with your arms by your side.
- Keep your shoulders relaxed and down, without shrugging.
- Tighten the shoulder blades together. Hold for 6 seconds, then relax.
- Repeat 8 to 12 times
Use strength training to train your muscles for a better posture
Exercises that strengthen the muscles across your upper back and shoulders help you maintain good posture. Try the following strength exercise, with or without hand weights:
- Start by squaring your posture. Extend both arms straight out in front of you with your palms up. Bend your forearms toward your shoulders, trying to touch your shoulder blades with your fingertips.
- Do 10 repetitions with both arms, then alternate 10 reps for each arm by itself.
Pretend you’re a penguin to stretch your shoulders.
While you wait for a web page to load or the bread to toast, place your elbows at your side, and touch your shoulders with your hands, creating your “penguin wings.” Keeping your hands on your shoulders and your ears aligned, raise both elbows (count 1, 2) and lower them back down (count 1, 2).
- Do as many reps as your wait allows. You’ll be surprised how many stretches fit into 30 seconds.
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Use stretching for a sore neck or back.
Tilt or stretch your head in all 4 directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling your head in a circle, as it may cause further strain.
- For another exercise, get on your hands and knees. Curl your back upwards, like a cat, and then do the opposite, dropping your stomach down and curling your back downwards.
- Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy from sleep. Doing periodically throughout the day will help to raise your energy level.
Practice yoga to increase flexibility and help with posture.
Yoga is excellent for posture and for your health in general. It can also improve your balance. Yoga works your core muscles, making them stronger and helping you to keep a proper body alignment.
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- Yoga will also help by teaching you how to hold an erect posture while sitting, standing, and walking. Look for classes in your area or scout YouTube for instructional videos.
This video can help with exercises.
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3. Improving your Standing and Sitting Posture
It is a good thing to have a strong back that doesn’t allow you to feel pain. This also extends to your neck. Be conscious of your standing posture. Anytime you remember you’re not standing properly, stand up straight. Maintaining good posture is not a big task to achieve, but keeps all of your joints and bones aligned, reducing stress on muscles and ligaments. So try to keep your weight on the balls of your feet, your knees slightly bent, and feet positioned about shoulder-width apart and your arms should hang naturally at your sides.
4. Improve your Walking and Sleeping
There are different sleeping postures. several sleeping postures that are really good for you and your health generally. However, for the sake of neck pains:
1. On Your Back
This is not the most popular position. About eight percent of people sleep on their backs. By far, this sleeping posture is the healthiest option for most people. It allows your head, neck, and spine to rest in a neutral position.
This means that there’s no extra pressure is exerted on those areas. This means you’re less likely to experience pain. When sleeping in this posture, ensure your neck is not turned to the left or the right to avoid experiencing any sort of pain.
2. On Your Side
This position also helps decrease acid reflux, and since your spine is elongated. It also wards off back and neck pain. However, ensure you have a pillow by your head. This keeps your head in position with your spine (avoiding it from bending towards your shoulders).
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3. In the Fetal Position
About 41 percent of adults choose this sleeping posture. It is the most popular sleeping posture. A loose, fetal position on the sides of your body. This sleeping posture exerts little or no pressure on your neck. This posture is good for your neck health.
4. On Your Stomach
This sleeping posture often does no good to the neck. The spine isn’t neutral placed or balanced. Also, your neck cannot be neutrally placed, as you would have to turn either left or right. This leaves the neck in pain afterward.
By doing these, your bad postures will be fixed. Remember, the length of time it will take is dependent on your level of commitment to practice.
Enjoy.
