Exercises and tips to help alleviate muscle tension

Exercises and tips to help alleviate muscle tension caused by poor sitting and standing habits.

Dr. Sandeep Chauhan describes 8 common posture mistakes and how to correct them with strength and stretching exercises. If you have back pain, improving your posture is unlikely to address the root cause of your pain, but it may help alleviate muscle tension. "Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Dr. Chauhan. "But with a bit of practice, good posture will become second nature and be 1 step to helping your back in the long term."

Slouching in a chair: Slouching doesn't always cause discomfort, but over time this position can place strain on already sensitized muscles and soft tissues.
Exercises to correct a slumping posture:

• bridges

• back extensions

• plank

Standing with a flat back: A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward. People with a flat back often find it difficult to stand for long periods.

Exercises to correct a flat back:

•plank

•side-lying leg raises

•chest stretches

•seated rows in a gym, or pull-ups

•back extensions

Leaning on 1 leg: Leaning more on 1 leg while standing can feel comfortable, especially if you have been standing for a while. But instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on 1 side of your lower back and hip.

Exercises to strengthen your buttocks and core muscles will help correct uneven hips:

•plank

•side-lying leg raises

•bridges

Hunched back and 'text neck': Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

Exercises to correct a hunched back:

•gently lengthening your neck upwards as you tuck in your chin

•seated rows in a gym or pull-ups

•chest stretches

Poking your chin: The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back, or a combination of all 3.
How to correct a poking chin:

•gently lengthen your neck upwards as you tuck in your chin

•bring your shoulder blades down and back towards your spine

•pull in your lower tummy muscles to maintain a natural curve in your lower back

•adjust your seating

Rounded shoulders: A way to tell if you have rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If your knuckles face forward, it may indicate that you have a tight chest and a weak upper back, giving the appearance of rounded shoulders.

Exercises to strengthen your core, upper back, and chest muscles will help correct rounded shoulders:

•plank

•bridges

•seated rows in a gym or pull-ups

•chest stretches

Cradling your phone: Holding your phone handset between your ear and shoulder places strain on the muscles of the neck, upper back, and shoulders. The neck and shoulders are not designed to hold this position for any length of time.
Exercises for neck stiffness and pain:

•chest stretches

•neck stretches – gently lower your left ear towards your left shoulder; hold for 10 to 15 deep breaths, then repeat on the opposite side

•neck rotations – slowly turn your chin towards 1 shoulder; hold for 10 to 15 deep breaths, then repeat on the opposite side

Sticking your bottom out: Wearing high heels, excessive weight around the stomach, and pregnancy can all contribute to a "Donald Duck" posture.

Exercises to correct a "Donald Duck" posture:

• plank

• side-lying leg raises

• hip flexor stretches

• standing thigh stretch

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Dr. Sandeep Chauhan

Dr. Sandeep Chauhan is an Expert orthopedic surgeon and has a decade-long experience in orthopedics. He has a rich experience of assisting and also independently performing a wide variety of arthroplasty procedures like TKR, cemented and un-cemented THR, surface replacements, UKA knee, and shoulder & elbow replacements. He is an expert in managing orthopedic emergencies and cases of polytrauma, fractures among children, soft tissue injuries, septic arthritis, and osteomyelitis.

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Exercises and tips to help alleviate muscle tension

Exercises and tips to help alleviate muscle tension caused by poor sitting and standing habits.

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