How good is your posture?

From slumping in front of the TV after a long day, to hunching over our computer screens; we spend an extraordinary amount of our lives sitting down. Check out these useful posture tips. Beat those posture problems:

Walking in high heels

High heels can cause all sorts of issues, from slipping vertebrae to lower back pain. “To avoid any pain or injury from wearing high heels, you need to take them off and stretch out your feet and ankles,’ advises Dominic Lee, personal trainer. Place the ball of your foot at the edge of the bottom step on your stairs, and slowly lower your heel to stretch your muscles and alleviate stress on your Achilles’ tendon.

Hold your handbag right

Heavy handbags can wreak havoc on your back and posture. “Carrying your handbag in the crook of your arm may exacerbate postural issues such as rounded shoulder blades,” says Lee. “You should be using a rucksack with a shoulder strap on each shoulder, which allows you to control the distribution of weight.”

Get desk savvy

Many of us sit for hours on end at a desk when we’re working. It can put severe strain on your back. Slouching and poor posture when using a computer can cause all sorts of neck and back problems.”Make sure you’re positioned directly in front of your computer with both legs parallel and feet flat on the floor, so that your body is not subjected to unnecessary rotation, which in the long term can cause pain and discomfort,” advises Lee.

Keep on moving

If you struggle to manage this, then gently massage the back of your head and neck. This helps to reduce back pain by promoting balance, strength and flexibility in the spine. Add just a few minutes’ walking to your daily routine, too. Walk to the shops instead of driving, or take the stairs instead of the lift.

Stress less

Musculoskeletal pain connected to poor posture is often intensified by mental and social stress at home or work. “Stress can have a direct link to how we carry ourselves physically,” explains personal trainer Lee. “A stressed person typically elevates his/her shoulders with his/her head positioned in a downward position. And if the stress continues for long periods it can result in muscle soreness, muscle shortening and a build-up of tension in the neck and shoulder region.”

Try easy exercises you can do at your desk, such as neck and shoulder rolls. They help lengthen the neck muscles and stretch out shortened muscles.his rotis. He could also add a protein powder (soy isolate) or vegan to help him with his weight training.