Are You The Next Victim of Bad Posture? How to prepare and put a stop an invisible intruder.

Jack McAdams

Professor Clark Hansen

WRIT340, Section 66722

Assignment #1: Expert Article


It's finals week. You're exhausted, and you've been staring at your computer for hours, trying to cram in all the information you will trash after your exams. You've been locked in your seat, completely drowned in all the material you're convinced you never learned. Finally, the night's end creeps around, and you call it a night. Your brain is euphoric, but your body is physically upset. There's an unusual amount of tension in your neck and back, and it doesn't seem to want to go away. You may even have a little hunch working. Well, ladies and gentlemen, this is the work of bad posture. Most likely, you will become its next victim if you continue to spend hours leaning into your computer screen (like you might be doing right now). 


You may think, "Not my problem," or "I'm young; this isn't something I need to be worried about." I would know because I was one of those people. However, the next thing you know, one day, bad posture sneaks up on you when you least expect it. At least that was the case for me and "31 million Americans," who were left to fend for themselves as we were ambushed by this invisible intruder (ACA Hands Down Better). So, how exactly do you manage to get ahead of this perpetrator? It's pretty simple if you choose to deal with it earlier rather than later, and it doesn't require too much time. You stray from bad posture by simply identifying when you exercise bad posture, acknowledging current or potential weak spots, working on your exercises to combat the issue, and consistently practicing your knowledge.

 

IDENTIFY WHERE BAD POSTURE PLAYS A ROLE IN YOUR LIFE

 

To stop the perpetrator, that being bad posture, you must first identify the spots it can hide in while waiting for its next attack. Could it be a classroom? Your bedroom? When you're walking back from class to your apartment? The crazy thing is that most of you probably exercise bad posture under all these circumstances. Unfortunately, the perpetrator has the upper hand on us as our posture is usually messed up by day-to-day actions that modern society requires of us or that we partake in, such as the following: 


·      Working In Front of A Computer

·      Slouching on a Couch While Watching a TV

·      Looking Down at a Smartphone (Godman)

 

All these actions help facilitate bad posture. Most Americans, generally, are not aware that such simple actions can lead to such immense consequences, including "back pain, spinal dysfunction, joint degeneration, rounded shoulders, and a potbelly" (Department of Health & Human Services). However, if you are aware of where bad posture strikes, then you have a better probability of preventing the break-in from happening. Better yet, if you can identify areas more susceptible than others, you might get the upper hand over bad posture. 

 

ACKNOWLEDGE THE SUSCEPTIBLE SPOTS (BOTH CURRENT AND POTENTIAL)

 

It was hard to tell that my dad and I were related growing up. My appearance resembled every aspect of Mom's side of the family, yet I seemed to embody nothing from his side of the family. But lo and behold, it became evident that I was my father's son when I started to have the same back problems as he did. 


Now, where is the relevance of this story? 


If you can acknowledge potential areas susceptible to bad posture, you can make it much harder for it to land a successful attack. Keep in mind that, just like me, your family members might be good identifiers for potential weak spots. Also, areas where you carry tension are good indicators as well. In my case, my upper back and shoulders carry a lot of tension, leading to bad posture (they're extremely tense). But for different individuals, it could be other body parts, such as their hips, lower back, or neck. Additionally, if you have broken bones in your back, that could help facilitate bad posture, as the "fractures can cause your posture to stoop forward over time" (Cedars Sinai). 

 

You're one step ahead of the intruder by acknowledging your weak spots. It's the difference between a single and double-pane glass front door. One you can easily break into, and the other requires a whole lot more effort. But what happens if, after all your effort, the intruder still manages to make it inside? What happens if the two of you come face to face? Well, lucky for you, I have some tips for your encounter if you are to reach that point.


PREPARE YOURSELF: IMPLEMENT THE TACTICS

 

So you’ve come face to face with the perpetrator. You are trying to think of what move you should pull out of your pocket to defend yourself, but your brain is blanking. Luckily, you read this article and remember various techniques you can implement depending on the intruder's entry point.

 

If the intruder comes for your shoulders, you can do this: 

 

Shoulder Pass Through: https://www.youtube.com/watch?v=HtvugDP-jrI




Rotation with Dumbbell: https://www.youtube.com/watch?v=EUMsYC_W3aI



Supine Dumbbell Pullover: https://www.youtube.com/watch?v=CSkSflHdC3A


 


If the intruder comes for your back, you can do this:

 

Thoracic Spine Foam Rolling: https://www.youtube.com/watch?v=NS73eSohTbc


 

Childs Pose: https://www.youtube.com/watch?v=qYvYsFrTI0U



Thoracic Spine Rotation: https://www.youtube.com/watch?v=AzCghjjWt5k



Pigeon Pose (also a hits the hips): https://www.youtube.com/watch?v=op-eDU9eNqM




If the intruder comes for your neck, you can do this: 

 

Chin Tuck: https://www.youtube.com/watch?v=7rnlAVhAK-8



Forward Neck Stretch: https://www.healthline.com/health/bone-health/forward-head-posture#exercises


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Not as complicated as you think, huh? And by doing exercises from each category daily, bad posture won't pose a threat if it try's to pay you a visit. As a matter of fact, it might be intimidated to come knocking on your door.

BE CONSISTENT  

Maintaining good posture is like trying to build muscle: it requires consistency. 

 

You can't expect to be the stronger opponent if you don't work on strengthening your abilities through practice and exercise. It takes consistent reminders, consistent precautions, and consistent practice of exercises. Have I emphasized the word consistent enough? If you choose not to be consistent, then with no doubt, bad posture will break into your body and knock you out before you can get on your feet. It sounds like a lot, but by no means is it, and your body will thank you in the future when those around you aren't as fortunate as you are to have been prepared. 

 

Don't think you have the resources to partake in the above exercises and maintain consistency? No need to fear because I have some options for you: 

  • Dumbbells for:
    • Rotation with Dumbbells
    • Supine Dumbbell Pullover
  • Bands for: 
    • Shoulder Pass Through 
  • Foam Roller for:
    • Thoracic Spine Foam Rolling
  • Yoga Mat for:
    • Childs Pose
    • Thoracic Spine Rotation
    • Pigeon Pose

Even if you don't feel like spending the money on these things, you can use objects in your home for some of the exercises. For instance, you can use a broomstick for the Shoulder Pass Through exercise. Better yet, find a carpet or nice patch of grass to use as a yoga mat substitute. 


Don't make excuses that you'll end up regretting once bad posture strikes. Do your body a favor and get one step ahead of bad posture because once the intruder makes it past the double pane glass, it will be much harder to get it to leave than if it never broke in at all. Lastly, if you're still leaning in to read this, then back up and fix your posture!



Works Cited

“Back Pain Facts and Statistics.” ACA Hands Down Better, 19 May 2020, handsdownbetter.org/health-and-wellness/back-pain-facts-and-statistics/. Accessed 9 Feb. 2024.

“Child’s Pose for Lower Back Pain.” YouTube, YouTube, 11 Dec. 2019, www.youtube.com/watch?v=qYvYsFrTI0U. Accessed 9 Feb. 2024.

“Chin Tucks Sitting - Ask Doctor Jo.” YouTube, YouTube, 22 Nov. 2016, www.youtube.com/watch?v=7rnlAVhAK-8. Accessed 9 Feb. 2024.

“Compression Fracture.” Cedars Sinai , www.cedars-sinai.org/health-library/diseases-and-conditions/c/compressionfracture.html#:~:text=Limited%20movement%20in%20your%20spine,to%20stoop%20forward%20over%20time. Accessed 9 Feb. 2024.

“Dumbbell Pullover.” YouTube, YouTube, 15 May 2021, www.youtube.com/watch?v=CSkSflHdC3A. Accessed 9 Feb. 2024.

Godman, Heidi. “Is It Too Late to Save Your Posture?” Harvard Health, 7 Apr. 2022, www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture. Accessed 9 Feb. 2024.

Hecht, Marjorie. “Forward Head Posture: Exercises and Stretches to Try.” Healthline, Healthline Media, 24 July 2020, www.healthline.com/health/bone-health/forward-head-posture#exercises. Accessed 9 Feb. 2024.

“How to Do Shoulder Pass-through W Joe Montana - Joint Juice Joint Health Training Camp.” YouTube, YouTube, 22 June 2012, www.youtube.com/watch?v=HtvugDP-jrI. Accessed 9 Feb. 2024.

“Piriformis Pigeon Stretch - Ask Doctor Jo.” YouTube, YouTube, 4 July 2017, www.youtube.com/watch?v=op-eDU9eNqM. Accessed 9 Feb. 2024.

“Posture.” Better Health Channel, Department of Health & Human Services, 24 Dec. 2003, www.betterhealth.vic.gov.au/health/conditionsandtreatments/posture. Accessed 9 Feb. 2024.

“Quadruped Thoracic Rotation for Spine Mobility.” YouTube, YouTube, 3 Jan. 2020, www.youtube.com/watch?v=AzCghjjWt5kwww.youtube.com%2Fwatch%3Fv. Accessed 9 Feb. 2024.

“Rotator Cuff 90 Degrees External Rotation with Dumbbell.” YouTube, YouTube, 31 Mar. 2014, www.youtube.com/watch?v=EUMsYC_W3aI. Accessed 9 Feb. 2024.

“Self Myofascial Release: Foam Rolling- Thoracic Spine.” YouTube, YouTube, 31 Aug. 2014, www.youtube.com/watch?v=NS73eSohTbc. Accessed 9 Feb. 2024.


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