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Tobi Emonts-Holley

@tobi_emonts

Published: February 15, 2024
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Bad posture is crippling you. Here’s how to reverse it (from someone who suffered from back pain for years as a young adult):

Image in tweet by Tobi Emonts-Holley

Over 31 million Americans suffer from bad posture, leading to: • Back, neck and shoulder pain • Impaired lung function • Constricted nerves • Misaligned Spine • Poor circulation • Poor digestion • Headache • Jaw pain Let’s fix that:

The Text Neck Your head weighs around 12lbs. When you start bending your neck forwards, the stress on your cervical spine increases. Spending the day hunched over is a leading cause of muscle strain, pinched nerves and herniated disks.

Image in tweet by Tobi Emonts-Holley

How to fix the Text Neck: 1) Elevate your phone to eye level to avoid tilting your head forward 2) Stand upright with your chin tucked in and shoulders pulled back 3) Use an alarm to take periodic breaks from handheld devices

Image in tweet by Tobi Emonts-Holley

Use neck stretches to combat the strain on your spine:

Image in tweet by Tobi Emonts-Holley

The Desk Slump Over 80% of office workers complain of back pain. Further, working at a desk can result in muscle and bone imbalances. Prolonged sitting can also cause physical pain and discomfort plus negatively impacting your posture.

Image in tweet by Tobi Emonts-Holley

How to fix the Desk Slump Start from the feet and work your way up when assessing your workspace. 1) Feet firmly on the ground 2) Hips back and open (90-110 degrees) 3) Arms at a 90-degree angle and wrists flat 4) Back straight, monitor at eye-level with sufficient distance

Image in tweet by Tobi Emonts-Holley

Consider using a standing desk instead. You can make one yourself easily and for little cost:

Image in tweet by Tobi Emonts-Holley

Use desk yoga to combat the strain on your spine:

Image in tweet by Tobi Emonts-Holley

Rounded Shoulders They result from various activities: driving, sitting and standing. Rounded (or protracted) shoulders can disrupt joint function, limit mobility, particularly overhead, and result in tight muscles and pain in the rib and shoulder blade area.

Image in tweet by Tobi Emonts-Holley

How to open up your chest again:

Image in tweet by Tobi Emonts-Holley
Image in tweet by Tobi Emonts-Holley

Take regular breaks and go for walks outside Spending all day in front of a screen is bad for your posture and eyes. Get fresh air, let your eyes relax and gaze into the distance and use a walk to let your creativity flow. Aim for 10k steps a day to improve overall health.

Image in tweet by Tobi Emonts-Holley

That's a wrap! If you enjoyed this breakdown, 1. Follow me @tobi_emonts for more 2. RT the tweet below to share this thread with your audience

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