This is How To Fix Bad Posture

By Morgan Sutherland

How to Fix Bad Posture Fast and Regain Your Health!

Poor posture is the result of working at a desk, hunched over a smartphone, reading, driving, and watching TV. These are activities that nearly everybody does, but what are the consequences?

Well, for one thing, bad posture puts unnecessary stresses on your muscles and joints, causing pain and fatigue. It also creates imbalances in your body, where muscles become tight, inflexible, and weak, which can lead to potential injuries.

Poor posture can alter the shape of your spine and create neck pain, back problems, heartburn, slowed digestion, poor balance, headaches, and breathing difficulties. In most cases, you can reverse poor posture, regain your health, and feel better.

The information and illustrated exercises in this book provide the guidance to take care of yourself at home to create a healthier lifestyle.

You'll learn strategies and methods to fix the following:

• Forward head posture
• Text neck
• Stiff neck
• Rounded shoulders
• Upper and lower crossed syndrome
• Knots and kinks and cricks
• Tension headache
• Plus much, much more.

 These are the best exercises for bad posture that your mother never taught you!

• Language: English
• Publisher: Morgan Sutherland
• Release date: Nov 29, 2019
• ISBN: 9781393968580

Morgan Sutherland

Morgan Sutherland has been a massage therapist for over 20 years and a certified ergonomics assessment specialist since 2020. He has numerous self-published books on Amazon about fixing bad posture and getting rid of back pain. In addition, Morgan has created three online courses about cupping, back pain, and posture, and he also runs a health and wellness blog. When the pandemic struck in 2020, and so many people started working from home, Morgan hit the pause button on his massage business and pursued his passion for posture. This led him to become certified as an ergonomics specialist, and soon after, he launched Fit Ergonomics. Learn more at FitErgonomics.com

Book preview

Medical Disclaimer

The information provided in this report is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay seeking professional medical advice because of something you read in this report. Never rely on information in this report in place of seeking professional medical advice.

Morgan Sutherland is not responsible or liable for any advice, course of treatment, diagnosis, other information, services, and/or products that you obtain in this book.

You are encouraged to consult with your doctor or healthcare provider with regard to the information contained in this book. After reading this book, you are encouraged to review the information carefully with your professional healthcare provider.

Personal Disclaimer

I am not a doctor. The information I provide is based on my personal experiences and research as a licensed massage therapist. Any recommendations I make about posture, exercise, stretching, and massage should be discussed between you and your professional healthcare provider to prevent any risk to your health.

Contents

Medical Disclaimer

Personal Disclaimer

Contents

Introduction

Forward Head Posture and Text Neck

What Is Upper Crossed Syndrome and  How to Fix it?

Six Steps to Perfect Standing Posture

Reverse Forward Head and Rounded Shoulders Exercise Routine

Knots and Kinks and Cricks, Oh My!

How I Avoided Getting a  Stiff Neck and Headache

Self-Massage for Tension Headache Relief

Four Neck-Stretching Exercises for  Headache Relief

Do You Have Numb Fingers from  Tight Scalenes?

Three Treatment Strategies for  Releasing Tight Scalenes

Three Postural Stresses That  Mess Up Your Shoulders

Seven Resistance Band Exercises for Rounded Shoulders and Forward Head

Seven Steps to Get Rid of  Tennis Elbow at Home

Four Self-Care Tips for  Carpal Tunnel Relief

Seven Moves to Help Get Rid of  Knots between Your Shoulder Blades

Prolonged Sitting and Back Pain

Best Posture for Sitting at a Desk All Day

Lower Crossed Syndrome

Ten Steps to Correcting  Lower Crossed Syndrome

My Number One Recommendation for Preventing Rounded Shoulders and  Forward Head Posture

References

Resources

About the Author

Introduction

Whether you’re deskbound for countless hours working on a computer, hunched over your smartphone, reading, chillaxing on a sofa, driving, or even cycling, lousy posture is inevitable.

Everybody’s guilty of it, but what are the consequences?

Well, for one thing, poor posture can put unnecessary stresses on your muscles and joints, causing pain and fatigue.

Sustaining bad posture for a prolonged period can create imbalances in your body where some muscles become tight and inflexible and others weak.

This can lead to wear and tear on your joints and ligaments, creating an environment for potential injuries.

Poor posture can alter the shape of a person’s spine over time and set one up for neck pain, back problems, and other aggravating conditions, such as heartburn, slowed digestion, poor balance, headaches, and breathing difficulties.

Poor posture can negatively affect your energy level, says Dr. Stacey Pierce-Talsma, an associate professor of osteopathic manipulative medicine at Touro University in Vallejo, California. The more efficient we can be in [maintaining] our good posture, movement and gait, the more we can improve our energy efficiency.

One of the most noticeable traits of bad posture is postural kyphosis, where the forward head posture accentuates a rounded, hunchback-like appearance.

It is possible to reverse this distorted hunched posture, unless it is kyphosis, which is a structural disorder and cannot be fixed without medical treatment.

https://health.usnews.com/wellness/slideshows/10-ways-poor-posture-can-harm-your-health

Forward Head Posture and Text Neck

During any given day, a person will assume a forward head posture at least once.

This could happen when you drive your car, sit at your desk, or use your smartphone.

Sedentary lifestyles inevitably result in clocking thousands of hours, with our bodies resembling a human question mark—our heads jutting forward, our shoulders rounding, and our stomachs getting closer to our knees.

In today’s culture, everyone’s plugged into some device, and this has given rise to the smartphone-related cervical spine injury referred to as text neck.

Text neck is a repetitive use injury that occurs to your upper back and neck muscles, caused by a combination of poor posture, excessive texting, and smartphone use.

Sustained forward head posture can overstretch and strain the neck muscles, leaving them feeling sore and inflamed.

One of the most common text neck symptoms is a crick in the neck and upper shoulders.

This can develop from the following.

Overstressing your neck muscles from excessive texting.

Sleeping in awkward positions.

Harshly twisting or turning your head during exercise.

Clocking hours of Quasimodo-like keyboard