Supporting Your Musculoskeletal Health: Choosing the Right Bra
Many women underestimate the impact of their bras on musculoskeletal health. Wearing an ill-fitting or unsupportive bra can lead to various discomforts and even contribute to musculoskeletal conditions. At Physio Room Pymble, we prioritise overall well-being, including the importance of proper undergarment support. In this blog post, we'll delve into common musculoskeletal issues caused by improper bras and offer advice on how to choose and fit a bra effectively, along with three exercises to manage these conditions.
Common Musculoskeletal Conditions from Improper Bras:
Wearing an improper bra can result in several musculoskeletal issues:
1. Neck and Shoulder Pain: Straps that dig into the shoulders can cause tension and pain in the neck and shoulders, leading to discomfort and stiffness.
2. Back Pain: Bras with inadequate support or an improper fit can strain the back muscles, resulting in pain and discomfort in the upper and lower back.
3. Posture Problems: A bra lacking proper support can affect posture, leading to slouching and rounded shoulders, which can contribute to musculoskeletal issues over time.
Choosing and Fitting the Right Bra:
To support musculoskeletal health, follow these tips when selecting and fitting a bra:
1. Get Professionally Fitted: Visit a lingerie store or department store with trained bra fitters who can measure you accurately and help you find the right size and style for your body shape.
2. Consider Support: Look for bras with wide straps and a supportive underband to distribute weight evenly and reduce strain on the shoulders and back.
3. Pay Attention to Comfort: Choose bras made from soft, breathable materials that feel comfortable against your skin. Avoid bras with seams or wires that dig into your skin, as they can cause irritation and discomfort.
4. Check the Fit: Ensure the bra cups fully encase your breasts without any spillage or gaps. The centre front of the bra should sit flat against your chest, and the underband should be snug but not tight.
5. Adjust Straps Properly: Adjust the bra straps so they provide enough support without digging into your shoulders. The straps should stay in place without slipping or digging into your skin.
Exercises to Manage Musculoskeletal Conditions:
In addition to wearing a properly fitted bra, incorporate these exercises into your routine to manage musculoskeletal discomfort:
1. Shoulder Blade Squeezes:
Sit or stand with your arms relaxed at your sides.
Squeeze your shoulder blades together as if you're trying to hold a pencil between them.
Hold for 5-10 seconds, then relax.
Repeat 10-15 times.
2. Chest Stretch:
Stand in a doorway with your elbows bent at a 90-degree angle and forearms resting on the doorframe.
Lean forward slightly until you feel a stretch in your chest and shoulders.
Hold for 20-30 seconds, then release.
Repeat 2-3 times.
3. Upper Back Stretch:
Sit or stand tall with your arms extended straight out in front of you at shoulder height.
Cross your arms in front of your body, with one hand resting on the opposite shoulder.
Gently press on your elbow to deepen the stretch in your upper back and shoulders.
Hold for 20-30 seconds, then switch sides.
Repeat 2-3 times on each side.
Choosing the right bra is crucial for supporting musculoskeletal health and preventing discomfort and pain. By following these tips and incorporating targeted exercises into your routine, you can alleviate musculoskeletal issues associated with improper bras. At Physio Room Pymble, we're dedicated to helping you achieve optimal musculoskeletal health and overall well-being.
TB Dang
Senior Physiotherapist
Disclaimer:
The information provided in this blog post is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions or concerns you may have regarding your musculoskeletal health or bra fitting
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