Improve Your Posture for Better Respiratory Health
Stand up straight! Don’t slouch! Important reminders we all remember receiving from our grownups and teachers growing up. Maybe Mom was trying to make us look better in family photos or maybe Grandma knew the effects posture had on our long-term health, but regardless, we’ve all been told to sit up straighter. Did you know that one of the most significant effects proper posture has on our body is on our respiratory system? Below are ways good posture can affect our respiratory health.
Increased Lung Capacity: Good posture is crucial to supporting healthy lung capacity as it allows for optimal lung expansion and efficient breathing. When you stand or sit with your spine in proper alignment, it allows your chest to fully expand, allowing the lungs to inflate to full capacity. Fuller lungs allow for deeper breaths, optimum oxygen intake and better respiratory function. Improved lung capacity can also lead to better performance in sports and overall cardiovascular health.
Enhanced Diaphragm Function: The diaphragm is one of the most important muscles in the body, performing essential respiratory functions. When the spine is aligned correctly using good posture, the diaphragm has enough room to fully expand and contract, which is essential for proper breathing.
Reduced Muscle Tension: Research has shown that people with ongoing neck pain or stiff neck muscles have problems using the lungs and respiratory system to their full capacity. By maintaining good posture, whether sitting or standing, you can help release the tension in neck, shoulders and back muscles. This facilitates easier and more efficient breathing as the accessory muscles are not overworked.
Improved Circulation: Your circulatory system includes a network of arteries, veins and smaller blood vessels throughout the body that keep all systems running properly. Poor posture can lead to blood vessels being obstructed which restricts blood flow to vital organs. Additionally, sitting or standing for long periods can put strain on the veins in your legs, making it harder for blood to get back to the heart and lungs. By practicing good posture, especially when sitting, some of this pressure is relieved, allowing blood to circulate more freely and improving oxygenation.
What is good posture?
Static Posture is how you hold yourself when you are sitting, standing or sleeping. Tips for maintaining good posture while in a static position include:
While Standing:
Keep your feet shoulder-width apart.
Distribute your weight evenly on both feet.
Engage your core muscles to support your spine.
Keep your shoulders back and relaxed, not slouched.
Align your ears with your shoulders and avoid pushing your head forward.
While Sitting:
Sit back in your chair with your back straight.
Keep your feet flat on the floor and your knees at a right angle.
Use a chair with good lumbar support or place a cushion behind your lower back.
Ensure your computer screen is at eye level to avoid leaning forward.
While Sleeping:
Use a pillow that supports the natural curve of your neck.
Avoid sleeping on your stomach, which can strain your neck and back.
Use a mattress that supports your spine’s natural alignment.
While Driving:
Sit back in your seat with your back straight.
Adjust your seat so that you can reach the pedals without stretching.
Use lumbar support to maintain the natural curve of your spine.
Dynamic Posture is how you hold your body when you are walking, running, exercising, bending over, etc. Below are tips for maintaining good dynamic posture while moving:
Stand up straight, trying not to slouch or arch your back.
Avoid leaning forward or backward unless you are on a hill.
Keep your eyes forward, focusing about 20 ft. ahead of you.
Keep your chin parallel to the ground.
Relax your shoulders, as this will relieve tension in the neck and back.
Tighten your core, keeping your stomach pulled in slightly, which will also help you take deep full breaths.
Keep your pelvis neutral, making sure your hips are not too far forward or back. This will keep your back from arching.
Whether you are sitting, standing or exercising, be mindful of your posture as it can make a difference in your respiratory function and overall health! If you’re experiencing any back pain while doing certain activities, let our team at Legacy Chiropractic know and we can answer any questions you may have.
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