At this point, estrogen levels have sharply declined. Bone loss accelerates after menopause. Because bone loss speeds up, this leaves older women at risk for a host of bone and degenerative issues, such as kyphosis.
Fortunately, there are steps you can take to protect your bone health and prevent kyphosis from developing. Practice good posture: Poor posture contributes to the development of kyphosis. It is never too late to start practicing good posture. Maintain a healthy weight: Being overweight accelerates the wear and tear on your body and raises the risk of arthritic conditions. Adopt an active lifestyle: A combination of aerobic and weight-bearing exercise helps retain bone density and keep bones strong.
It is well-established that remaining physically active as you get older protects against bone loss. Supplement calcium and vitamin D : Both nutrients play a vital role in keeping your bones strong and healthy. A deficiency of calcium and vitamin D is more common in older women. If you have kyphosis, a spine specialist is the best place to start. Jones recommends conservative treatments, such as bone-strengthening medication, pain relievers, and lifestyle changes, as the initial approach to managing kyphosis.
If conservative treatments provide inadequate relief, Dr. There are computer programs that can send you reminders to move if you have trouble remembering to take a break. Pull your shoulders back and squeeze your shoulder blades together. Reach towards the ground with your fingers and gently tuck in your chin while lengthening the back of your neck.
Keep your eyes facing forward and feel the back of your neck stretching. Hold this position for five to ten seconds and repeat five to ten times every 30 minutes. Doing the exercise standing would probably be even more effective.
Working on a tablet or laptop has been shown to result in more hunched posture than working at a standard computer workstation. If you are going to work for an extended period, choose a standard desktop.
If you must work on a laptop, try placing it on top of some books to raise the height of the display so your eyes align with the top third of the screen, and add a separate keyboard which sits on your desk. Following these simple steps will significantly help to prevent a hunchback and will contribute to improving your overall health. Portsmouth Climate Festival — Portsmouth, Portsmouth. Edition: Available editions United Kingdom.
Own your posture and improve your lifts, starting now. It's the fundamental posture of our times—and that's not a good thing. Sitting in our cars, at our desks at work, on our couch, and especially staring at a phone, all drag us down into an exaggerated position where the thoracic spine is slumped or flexed. And sooner or later, it becomes our default position—known as "kyphosis.
Flexing the spine itself isn't a bad thing—it's a function of the spine for a reason and we wouldn't be able to go there so easily if it wasn't. But that doesn't mean it's healthy for you to hang out in that position for hours every day. In some cases, this is something certain people are susceptible to more than others due to their bone structure and possibly their genetics. But in many cases, the things we do in and out of the gym can amplify its effects. Kyphosis affects the thoracic spine, which is the upper and middle back, and causes a rounded posture.
Most people think that it only affects the spine, but this change in spinal shape has a big impact on the rest of the back and ribcage, too.
The position of the scapulae, or shoulder blades, on a thoracic spine and ribcage under kyphosis will definitely shift, pushing them higher and outward into an ever-more dysfunctional "winged" position.
Along with this change, the front side of the body often becomes chronically short and tight due to the closed ribcage position and protracted shoulders. This can contribute to shoulder pain, among other problems that plague lifters. You aren't going to defeat this foe by accident. You'll need a proper and strategic plan of action when attacking and fixing kyphosis. Many people forget that the traps aren't just there to elevate the shoulders, the way they do when gym bros strap up and hit the pound dumbbells for sets of shrugs.
They also depress the shoulders and play an important role in perfecting good posture, not only when you're standing, but also when you're doing important lifts like front squats and pull-ups.
The problem is, most people neglect the part of the traps responsible for this—the lower traps.
0コメント