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
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.
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.
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.
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
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".