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Posture plays a crucial role in maintaining the overall health and well-being of individuals. It not only affects physical appearance but also influences various aspects of our daily lives, including our mood, confidence, and even the efficiency of our bodily functions. Unfortunately, in today’s modern society, poor posture has become increasingly common, primarily due to long hours spent sitting at desks or engaging in sedentary activities. However, the good news is that there are numerous ways to improve posture and counteract the negative effects of our contemporary lifestyles. In this article, we will explore various strategies and techniques that can help individuals enhance their posture and reap the benefits of a more aligned and balanced body. Whether you’re looking to relieve back pain, boost your self-esteem, or simply maintain a strong and healthy physique, incorporating these methods into your daily routine can be incredibly beneficial. Let’s delve into the world of posture improvement and discover the secrets to achieving a more upright and confident stance.
This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,030 times.
Improving your posture isn’t easy, but good posture can help you feel better from the inside out. If you often stoop, there are a few steps you can take to improve your posture in your daily activities, from going to bed. Improvement takes time, but you can trick your mind into remembering your posture corrections, and try a variety of exercises that strengthen your muscles.
Steps
Improve posture when walking and standing
- Spread your feet shoulder-width apart as you do the exercise.
- Imagine a rope pulling you up. As you stand up straight, imagine a cord from the ceiling pulling you up. Keep your lower back straight, and don’t tiptoe. [2] X Trusted Source Harvard Medical Schop Go to Source This visualization technique helps you get a feel for the correct posture you should maintain.
- Surely you can still put your hand in the small space behind your back. If the space in the back is relatively large, you can simply push the navel toward the spine to keep the back flatter.
- If you can’t put your hands behind your back, try arching your back slightly so you can rest your hands.
- Try to hold this position as you move away from the wall, and check again as needed.
- When you step away from the wall, if you keep your head and neck straight, lower your chin, and draw in your abs, you will find that your spine, shoulders, and chest automatically return to a position that helps you maintain good posture. Specifically, if you keep your head and neck straight, and then lower your chin, your chest will automatically pop out. Making good changes to the spine will automatically push the shoulders back to the correct position, and create a standard curve in the middle of the back (near below the ribs). Thus, it will be easy for you to remember: “Head and neck straight, chin down, belly in”. Lean against the wall again and you’ll find that the wall actually helps you get back to the “Head and neck straight, chin down, belly down” pose.
- This technique only really works when you puff out your chest before applying the tape.
- Use a skin-friendly tape, such as medical tape.
- Instead of using duct tape, you can buy a hunchback belt online.
- Now try shifting the weight into your heels. Notice how the body moves into a “stooped” position with just one movement.
- Stand in the right posture while walking. Walking with good posture is just an extension of standing with good posture. Keep your head and neck straight, keep your shoulders wide, keep your chest up, and look straight while walking.
- Avoid pushing your head forward.
- Avoid shoes with heels that are too high, as they can alter the alignment of the spine.
- If you stand for long periods of time, place cushions on the floor for added comfort.
Improve your sitting posture
- Lean back against the back of the chair. This will help you avoid stooping or leaning forward – a condition that often occurs after you sit for too long at a desk.
- If your feet can’t reach the floor, use extra footrests.
- If you can’t afford an ergonomic chair, you can try placing a small pillow as a back support at the waist.
- You need to raise or lower the chair if you cannot adjust the computer monitor properly.
- Adjust the chair and sitting position so that the arms are slightly bent instead of straight. You will position your hands so that your elbows form a 75-90 degree angle. If your arms are too straight, you are sitting too far away from the computer screen. Conversely, if your elbows form a more than 90-degree angle, you’re sitting too close to the computer screen or stooping.
- Place back support in the lumbar area when possible. Adjust the head support so that the head rests neatly on it. Your head should not be more than 10cm away from the head support while you are driving. Lean back in the chair and rest your head on the headrest.
- The knee should be at hip level or slightly higher.
- Good posture is also important for driving safety. A car’s protection system works best when you’re sitting in the right position.
- If you often forget to work, set a timer to remind you to take a break.
- Besides, these breaks are also good for health because the body needs movement throughout the day.
Maintain good posture while sleeping
- For example, if you lie on your stomach, which is bad for your back and posture, place a flat pillow under your stomach for extra support. Choose a pillow that is flat or does not rest your head on the pillow.
- If you sleep on your back, just put a small pillow under your knees, and choose a pillow that supports your head.
- If you’re lying on your side, place a pillow between your knees and pull your legs toward your chest. Choose a pillow that helps to straighten the spine or use a pillow for the whole body.
- Remember to change your mattress every 10 years.
- If the mattress does not provide the necessary support, you can add a board between the bed shelf and the mattress to keep the mattress from collapsing. [15] X Cleveland Clinic Trusted Source Go to Source
Apply exercises to improve posture
- The central muscle part has an important role in supporting posture; The more you train this muscle, the better your posture will be.
- Repeat the movement 8 times and practice every day.
- Breathe normally during the exercise, as you are training your core so that you can maintain this position during your daily activities.
- Start by preparing the pose. Extend your arms in front of you with palms facing up. Bend your forearms toward your shoulders so that your fingertips touch the shoulder blades.
- Repeat 10 times with both arms, then alternate 10 times for each arm.
- Repeat the movement for the duration of the timeout. You will be surprised at how many stretches you can do in 30 seconds.
- Do another exercise like this: with your hands and knees on the floor, arch your back like a cat, and do the opposite by lowering your belly and pushing your back down.
- Repeat the exercise several times per day. Performing this exercise in the morning helps the body stretch the muscles that are still tired after sleep. Doing exercise occasionally throughout the day will contribute to an increase in energy levels.
- Yoga is also helpful in helping you learn how to stay upright while sitting, standing, and walking. Find yoga classes near you or watch instructional videos on YouTube.
Advice
- Sometimes placing a slogan will remind you to adjust your posture when you stoop. When you feel yourself stooping, say to yourself (or say it out loud) “Straighten your back makes you more beautiful” or something similar. If you want, you can also memorize a line from the song that involves stooping or bad posture.
- Raise the monitor or book to eye level instead of looking down to read.
- Consider undertaking a work environment impact assessment at your company, if your job requires you to sit in front of a desk for long periods of time.
- Use color to help you remember to check your posture. Choose a unique color or object as a reminder. Every time you think of that object, check your posture.
- Balance your stamina when carrying objects to avoid overexertion and fatigue. For example, if you’re carrying a heavy suitcase, take turns carrying it with both hands.
- Use reminders to help you remember to check your posture, such as an alarm every few hours, or an app specifically designed for this purpose.
Warning
- When you first adjust your posture, you will feel pain as your body tries to adjust to the new state.
- When you lift something heavier than your cat, always bend your knees instead of your waist. The back muscles don’t have the function to bear weight, but the leg and abdominal muscles do.
- Talk to your doctor if you have severe back pain.
This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,030 times.
Improving your posture isn’t easy, but good posture can help you feel better from the inside out. If you often stoop, there are a few steps you can take to improve your posture in your daily activities, from going to bed. Improvement takes time, but you can trick your mind into remembering your posture corrections, and try a variety of exercises that strengthen your muscles.
In conclusion, maintaining proper posture is essential for overall health and well-being. By implementing the various ways to improve posture discussed, individuals can experience several benefits such as reduced pain and discomfort, increased energy levels, improved breathing and digestion, enhanced self-confidence, and a more attractive physical appearance. Developing good habits such as sitting and standing up straight, incorporating posture exercises into daily routines, ensuring ergonomic work environments, and seeking professional help if needed, can all contribute to better posture and a healthier lifestyle. It is important to remember that improving posture takes time and consistent effort, but the long-term benefits are well worth it. So, let us take the necessary steps today to improve our posture and enjoy a better quality of life in the future.
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