As the years go by, our spines and posture can start becoming more hunched and not as upright as we would like.
Here are a few tips on how to take care of your posture so it looks amazing for the years to come.
Stretch- we spend our days hunch in front of a computer, tablet or phone. It is important to get up every hour and stretch the legs, walk or stand.
Try these 3 stretches to get some movement back into body and help the posture get out of the desk slump.
Strengthen your core- The muscles around the abdomen and pelvic area form the foundation of good posture and keeping it strong is key in maintaining your posture as you age.
Lift weights- An important part of our posture is the actual bones in the spine. It is imperative to take care of the bones by doing weight bearing exercises, either by using weights or your body weight to resist against. This may help prevent osteoporosis and keep the postural muscles strong to avoid the forward leaning hunch that can occur as age increases.
See a chiropractor- Keeping the mobility and alignment of your spine may help your bone movement and allow better function of the muscles. Make time to check in with your chiropractor to get checked and keep on top of any aches and pains - book here
Get sunlight- Vitamin D is essential for bone and muscle health.
Cancer Council Australia advises that Vitamin D is essential for bone health, and may help us maintain our muscles too.
The best source of vitamin D is UVB radiation from the sun. UV radiation levels vary depending on the location, time of year, time of day, cloud coverage and the environment.
For most people, adequate vitamin D levels are reached through regular incidental exposure to the sun. When the UV Index is 3 or above (such as during summer), most people maintain adequate vitamin D levels just by spending a few minutes outdoors on most days of the week.
In late autumn and winter in some southern parts of Australia, when the UV Index falls below 3, spend time outdoors in the middle of the day with some skin uncovered. You can also boost your vitamin D levels by being physically active (e.g. gardening or going for a brisk walk).
Please note the sun in Australia is strong, and only a few minutes is required to get your vitamin D, it is important to then apply sun protection to avoid the risk of developing skin cancer.
If you are concerned about your bone health or postural changes, make an appointment with our Chiropractors to get checked.
Yours in health,
Dr Diana Pakzamir
Blossom Family Chiropractic
Want more info about spinal health? Check out our other blogs