8 Great Tips For Improving Your Posture
Good posture is important for maintaining
good physical health, as well as literally helping us to put our best
foot forward. In addition, we also tend to look our very best when we're
standing or sitting properly. Here's everything you need to know about
having good posture:
1. Creative Ways to Improve Posture
Posture
Method A: "Think String"
Try visualizing a string that emerges from the top of your head and
pulls you gently upward toward the ceiling. This can help to guide your
sense of proper positioning and height.
Posture
Method B: Tape a giant X to your back
Have someone tape a giant X to your back, then put a straight line of
tape across your shoulders to close the top of the X. Hold each shoulder
back before taping and use wide, non-stretch tape. Ideally, you should
change the tape each day, but you can also try a posture corrector if
doing this seems a little too drastic to you.
Posture
Method C: Don't be a sloucher
To avoid slouching when you walk, always imagine that you're walking
along with a book balanced on top of your head.
Posture
Method D:
Focus on your calves
Allow your posture and balance to rely more on your calves. You can do
this by putting a bounce in your step. It'll free up the rest of your
upper body and allow it to relax. In addition, assuming a more upright
posture takes pressure off your back, shoulders, and neck, and helps you
to work on your abdominal muscles.
2. Sitting Posture
Method A: Sit up straight
Follow these basic guidelines to ensure your sitting posture is as good
as can be:
• Use an ergonomically-designed chair and adjust it properly to your
height and weight. You can try using a small pillow for lumbar support
if an ergonomic chair isn’t an option.
• Keep your back aligned with the back of your office chair to stop
yourself from slouching.
• Turn the angle of your computer monitor slightly more upward, so that
you force yourself to sit upright to see the screen better.
• As with standing posture, keep your shoulders straight and squared,
your head upright, and your neck, back, and heels aligned.
• Keep both feet on the ground as often as you can.
Method B:
Take standing breaks
Even if you sit with perfect posture in the best chair in the world, you
still need to stand up and stretch every so often. You can do a little
exercise or just stand there for a few minutes. The fact of the matter
is that our bodies weren't designed to sit down all day long, so it's a
must that you at least stand (and preferably move around) every so often
throughout the day.
3. Walking Posture
All you need to do for maintaining good posture is simply viewing it as
an extension of your standing posture. Keep your head up, shoulders
back, your chest out and your eyes looking straight ahead. Be sure to
avoid pushing your head forward.
4. Sleeping
Posture
You can help your posture by doing certain things to prepare for your
night's sleep. Use a firmer mattress to help maintain proper back
support, and try sleeping on your back to help keep your shoulders
straight. Don't worry if you try sleeping on your side - try slipping a
small, flat pillow between your knees to keep your spine aligned and
straight. Make sure you're using a good pillow to provide proper support
to your head and shoulders.
5. Driving Posture
Keep your back against your seat and your head aligned with the
headrest. Adjust your seat so that your legs are at a proper distance
away from the pedals and your arms are at a proper distance away from
the steering wheel. If your chin is bunched up above the steering wheel,
then you're sitting too close.
Your headrest should be adjusted in such a way that the middle of your
head rests against it. Tilt it as you require to achieve this. Make sure
that there are no more than four inches between the back of your head
and the headrest.
6. Train Your Core Muscles
You can keep your entire musculoskeletal system functioning optimally by
doing a few simple exercises to support your posture. Try lying on your
back with your legs bent at a 90-degree angle at the knee, keeping your
feet on the floor. Pull your belly-button toward your spine and hold.
Hold it for 10 seconds, and repeat eight times. Repeat the exercise
daily. Breathe normally during the exercise.
7. Standing Posture
Method A: Finding your center
Good posture is all about finding alignment
and balance. Place your feet about a shoulder's width apart and stand
up straight. Keep your weight on the balls of your feet to prevent you
from slouching as a result of resting on your heels. Next, keep your
shoulders squared. Although it might feel unnatural at first, you'll
soon get the hang of it. Pull your head back and upward. You can make
this easier by imagining that the top of your head is reaching the
ceiling. Not only will doing this improve your posture, but it'll also
make you look taller and leaner.
Method B: Teach your body what standing
correctly feels like
Stand with your back against a door or wall, and touch it with the back
of your head, shoulders, and butt. Don't worry if it feels uncomfortable
- that's what the training is for. With enough practice, it'll feel
uncomfortable not to stand this way.
8. General Posture
Good posture is about keeping your body in
alignment. It's as simple as being able to draw a straight line from
your earlobe through your shoulder, hip, knee and down to the middle of
your ankle. Can you do that? If so, you've got it. Try using a mirror to
align your ears, shoulders, and hips. These points make a straight
line, but your spine should actually curve in a very slight "S".