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5

I'm sorry you are having poor sleep! There are a few things you can try that have worked for me (I also have chronic neck issues). Rolling a towel and placing it under your neck while lying on your back, and rolling a few towels to place underneath your knees. If you feel uncomfortable on your back because your lower spine feels a pull, the rolled up ...


4

Don't Sit All Day Sitting hunched over a desk or laptop all day is not good for you. At a minimum, take regular breaks throughout the day: walk around the building, get some water, stretch your arms, roll out your neck and ankles, do a few lunges, sit in a third world squat for thirty seconds: Configure a standing desk, but don't stand all day either: ...


3

To me, it sounds like you also need to be working on your upper thoracic mobility. This should also help with the hyperlordosis as the two areas are connected. Between them both, you can really correct your posture. When you warm up, also make sure your shoulders are properly warmed up as well. A couple warmup routines include (just pick one to use): ...


2

I don't think there are rules (I'm not even sure that people would follow them) concerning those; however, my goal is to keep moving as much as possible. First, as best as your back allowstry to sit straight always. Even if you rest your back on the chair, always try to be straight and not slouched. Sitting straight improves your posture as well as works ...


2

For side sleeping use body pillow. I have to sleep on my side because of sleep apnea. I'm using two body pillows and Side Sleeper Pillow under my check. First, it's much more comfortably to hug body pillow with your arms and legs. Your arms and shoulders will be completely relaxed. Second, check size of the pillow under the check. It should be exactly ...


2

You can do all of the ab workouts you like and never see a difference if your diet isn't in the right place. "Abs are 70% diet and 30% training," unfortunately, and I believe that is the truth. Your abs are under your "fat" so training abs without changing your diet will help, but not nearly as much as a better diet would. Posture may help a little bit. If ...


1

Some ideas you might want to try: Sit in the aforementioned hideous chair but put a lumbar support of some type in there. A pillow wedged between the small of your back and the chair will help to some degree. If you google "Lumbar Support Pad" you'll see commercial versions you may want to consider purchasing; they're better than pillows that never seem to ...


1

Try stretching your soleus out a bit. The correct angle I've been taught is roughly 5-10% forward lean. It affects a lot, from heal strike to minimizing vertical bob. I'm not sure if you're bobbing around a lot but any energy sending you up and down is basically wasted. The catch is you don't want to lean forward at the waist or back, you want to lean ...


1

I am not a physiotherapist. I am not qualified to give you an answer, only my narrative, which, however, you might find useful. I have had similar problems (extremely sore neck after sleeping). I found it almost impossible to change the way I sleep, so, yes, sleeping in another posture (on my back) might have helped, but practically I was unable to do it. I ...


1

I usually start out the night on my back and move to some position that has my head turned sideways on my pillow. I usually put my hand under my face (palm to the pillow) to keep the pillow itself from covering too much of my face when I sink down. The solution I've come up with was to get a firmer pillow. This has helped with my need to sleep on my hand. ...


1

I too get horrible neck/back pain when I sleep in any other position than on my back (supine). I would recommend making another effort to sleep on your back, but with a twist! (How exciting! Read on!). I had trouble sleeping on my back for a while because I would always turn around onto my stomach at some point in the middle of the night. Having the ...


1

The goal of doing plank to improve your posture, is to strengthen your core. To do this, the variation for increased intensity will net you better results, as the increased duration will lead to diminishing returns. In short, after achieving the 60s hold, your body is sufficiently used to the move, that it doesn't force as much adaptation as it did while you ...


1

Your core mucles and visceral fat exist to protect your organs. To run and deliberately ignore your body's natural reaction to tighten up your abdominals would be like stripping your car of its shocks/struts. You want the brace of the muscles, but it also gives you traction move forward. Aim for maximum strides AND height if you can do both. Propelling power ...


1

Trying to actively engage the core muscles is like trying to control your breathing. It can be done, but it's likely to hinder your progress. Unless you have such bad form that you need to think about it, you just want to run and let your core area take care of itself. Generally for endurance running, you want things to be as relaxed as possible. ...


1

I'm not an expert either, but I've been running for a long time and have experimented with different techniques. These are my findings and things I try to keep in mind when distance running: Hold your head up Breath in through nose and mouth, out through mouth only Don't lean too far forward Don't bring the knees up too high Bend arms 90 degrees at the ...


1

You might have a case of hyperlordosis. Due to the imbalances between antagonist muscles. In this condidtion, the pelvis is tilted downwards, stretchign the belly and making it pop out, while giving you a too deep "pinch" in the limbar region. Visiting a Physical Therapist will detrmine wherther thats the case for you. Im thinking that may be it, and ...


1

This is a controversial subject, given that it is influenced by cultural elements as well. Our culture tends to see the flat six-pack abs as healthy and strong, and relaxed abs unhealthy and weak. But this is not necessarily true. From a physiological point of view, it is also controversial. Some will say pulling your belly in will improve your posture, ...



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