"Mom posture" is a term used to describe rounded shoulders, hunched & painful mid back, and forward head posture that is commonly seen in working mothers due to the physical demands of caring for their young children and long office hours with prolonged sitting and endless meetings and travels. This posture can lead to pain or discomfort in the neck, shoulders, and mid back, as well as cause a decrease in energy and overall well-being. Lets discuss the components of mom posture followed by three simple and easy tips to manage it.
The most prominent component of a mom posture is a forward head posture. It is usually seen in those who spend hours in front of a screen or constantly look down at the phone. It can create cervicogenic (cervical) headaches, and even contribute to poor sleep quality.
This video explains forward head posture in more details:
Forward head posture can lead to other poor postures such as rounded shoulders and slouching or rounding at the mid back. These can all lead to discomfort and pain in the neck, back, and shoulders. Lets discuss the first tip which will help to avoid forward head posture is to make sure that the top of you laptop or phone screen is about five to 10 degrees below the horizontal line. the picture below will help you understand this better.
Second tip is for managing your midback slouching and rounded shoulders, especially if you have mid back pain. Take a tennis ball or a soft massage ball and put it between your shoulder blades, anywhere from the top to the mid part of the shoulder blades. The moment you slouch forwards, the tennis ball will drop down. It will give a feedback to correct your posture.
The third tip is to take regular breaks during the day. Our bodies are not meant for static postures, whether it is prolonged standing or prolonged sitting. Stand up, move around, and stretch every 30 minutes throughout the day to reverse the effects of being seated for extended periods. If you are in a meeting or a flight where you cant get up and move, try doing some desk based exercises. These are simple exercises that take one to three minutes of your time every hour.
If you are looking for simple tips and tricks to achieve and maintain a good posture you can jump into my free community here. I have done a training on "Posture Tips and Tricks" and many other free trainings for spinal (back & neck) and joint pain on this community.
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