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Are you tired of dealing with back and neck pain caused by poor posture? Do you want to learn how to improve your posture and prevent potential disorders? Look no further than these expert-approved exercises prescribed by physical therapists in Miami, Florida.
The Importance of Good Body Mechanics and the Dangers of Poor Posture
Good posture starts with good body mechanics. Poor posture can lead to poor alignment, back and neck pain, forward head posture, rounded shoulders, excessive lordosis and kyphosis, cervicogenic headaches, and more.
The Benefits of Exercise for Posture
Exercising is a powerful tool for preventing and relieving pain and discomfort associated with poor posture. Strengthening your back muscles and core and practicing yoga and pilates are great ways to prevent poor posture.
Exercises for Rounded Shoulders and Forward Head Posture
One common issue physical therapists see in their patients is forward head posture and rounded shoulders, which can cause neck pain and poor posture. A British Journal of Sports Medicine study showed that increased strength in the shoulder girdle and exercise training helped improve forward head posture. Exercises such as cervical retraction to bring the neck back, chest stretches, shoulder flexion, external rotation, and elbow flares can help stretch and strengthen the muscles needed to fix rounded shoulders.
Exercises for Excessive Lordosis and Kyphosis
Excessive lordosis or kyphosis of the spine is another disorder that may lead to poor posture. Back extension exercises have been proven to eliminate the excessive kyphotic curvature of the spine, and back flexion exercises aid in slowing the progression of patients with lordosis. Strengthening your back muscles is also important when reversing the extreme curvature to bring the pelvis back to a neutral position.
Exercises for Cervicogenic Headaches
Cervicogenic headaches are headaches due to a disorder or poor cervical spine posture. A treatment plan for a patient with cervicogenic headaches includes neck flexor and extensor strengthening. Isometric, dynamic, and stretching exercises can alleviate headaches caused by this syndrome and reduce neck pain.
Case Study on Cervicogenic Headaches and Exercise
In a case study published by the Journal of Orthopedic & Sports Physical Therapy, a 46-year-old patient diagnosed with cervicogenic headaches participated in an exercise program with postural alignment. This study resulted in the patient having reduced headaches and reduced intensity of those headaches. Alignment of the spine and a specific exercise program can correct poor posture leading to cervicogenic headaches.
Schedule Your Visit Today
Exercise is vital to maintaining good posture and avoiding disorders arising from poor posture. With the help of a physical therapist and exercise prescription, you can improve your posture and prevent potential disorders. Take care of your posture today, and start feeling better!
- Lynch SS, Thigpen CA, Mihalik JP, Prentice WE, Padua D. The effects of an exercise intervention on the forward head and rounded shoulder postures in elite swimmers. British Journal of Sports Medicine. 2010
- Mcdonnell MK. A Specific Exercise Program and Modification of Postural Alignment for Treatment of Cervicogenic Headache: A Case Report. Journal of Orthopaedic and Sports Physical Therapy. 2005