“Stand up straight!” “Don’t slouch!” You’ve probably heard these phrases a million times in your life, but what does good posture mean?
Good posture is much more than just standing up straight and looking your best. It is important for your overall health and provides many benefits, such as less pain, more energy, and higher self-confidence.
Do you find yourself slouching or hunching over all the time? If so, you’re not alone. Poor posture is a common problem, and it can lead to a number of health problems.
So, what does good posture looks and feels like? To understand what good posture is, we must understand what posture is.
What Is Posture?
Posture is an automatic and unconscious position and it represents the body’s reaction to the force of gravity. It is maintained through the contraction of skeletal muscles, coordinated by a series of stimuli of various nature and through continuous adjustment of neuromuscular type.
We can then define the posture as any position that determines the maintenance of balance with maximum stability, minimal energy consumption and minimal stress of the anatomical structures.
Key concepts of the posture can be summarized as follows:
- Concept of spatiality: position assumed by the body in the three directions of the space and the spatial relationship between the various skeletal segments
- Concept of anti-gravity: gravity is the fundamental external force for posture adjustment, and the postural balance is a response to gravity
- Concept of balance: relationship between the subject and the environment.
The subject adopts the most appropriate posture in relation to the environment and the mobility targets, in static and dynamic conditions. The ultimate purpose of the posture is therefore the maintenance of equilibrium in both static and dynamic conditions.”
–Posture and posturology, anatomical and physiological profiles: overview and current state of art
What does that mean? In simpler terms, posture is how you position your body in relation to gravity. Good posture means that you are positioning your body in a way that requires the least amount of effort to maintain balance and stability.
Bad posture, on the other hand, can lead to a number of problems. Poor posture puts unnecessary stress on your muscles and joints, which can lead to pain, fatigue, and even injuries. It also decreases your lung capacity, which makes it harder to breathe, and it can cause headaches and digestive problems.
Two Types of Posture
Most people think of posture as the way they hold their bodies while sitting or standing. But there’s more to it than that. Posture is actually the position in which you hold your body in space.
There are two types of posture: static and dynamic.
Static posture is the position in which you hold your body when you’re not moving. It’s the way you sit at your desk, stand in line at the store, or recline on your couch. Most of us spend a good part of our day in a static posture.
Dynamic posture is the position in which you hold your body when you’re in motion. It’s the way you walk, run, or jump.
Dynamic posture is constantly changing, and it’s important to be aware of how your body is positioned when you’re moving.
Good posture is important for both static and dynamic postures. When your posture is good, it means that your bones and muscles are aligned in a way that puts the least amount of strain on your body. This alignment allows your body to move more efficiently and reduces your risk of injury.
What Is Good Posture?
Good posture keeps your bones and joints in proper alignment so that your muscles can work efficiently. Your spine has a natural curve that forms a “S” shape.
Our Spine Naturally Curves in Three Places
The spine has three natural curves that provide support and flexibility. When these curves are maintained, the spine is able to bear the weight of the head and upper body efficiently. But when these curves are lost, it can lead to back pain and other problems.
Neck Curve: The neck curve, also known as the cervical lordosis, is an inward curve at the base of the neck. This curve helps support the weight of the head and keeps it in alignment with the rest of the body.
Upper Back Curve: The upper back curve, or thoracic kyphosis, is an outward curve in the middle of the back. This curve provides stability and balance for the spine.
Lower Back Curve:
The lower back curve, or lumbar lordosis, is an inward curve at the base of the spine. This curve helps support the weight of the upper body and keeps it in alignment with the hips and legs.
Proper Posture when Standing
– should have a slight curve in your lower back
– shoulders should be relaxed, with your chin slightly tucked in
– weight evenly distributed on both feet
– knees slightly bent
Proper Posture when Sitting
– Sit up straight and keep your back against the chair
– Shoulders relaxed, with your chin slightly tucked in
– Feet flat on the floor or on a footrest
– Knees at or below hip level
Proper Posture when Lying Down or Sleeping
– Lie on your back with a pillow under your knees
– Sleep on your side with a pillow between your knees
– Sleep on your stomach only if you have no other choice
When you have good posture, all the bones are in line and your muscles, ligaments, and tendons can work together efficiently.
This way, your muscles don’t have to work as hard to hold you up and your ligaments and tendons are not under undue stress.
When your posture is out of alignment, it puts extra stress on these tissues and can lead to pain and fatigue.
You may not realize it, but posture is something you use every day. Every time you sit up, stand, or move, you are using posture.
Improving your posture can lead to less pain, less fatigue, and greater efficiency in movement.
Benefits of Good Posture
There are just too many benefits of good posture offers to list them all here, but we will touch on some of the most important ones.
Increased Energy Levels
When your posture is good, your muscles are working efficiently. This means that they are not expending unnecessary energy to hold you up.
This can lead to increased energy levels throughout the day.
Less Pain
Poor posture puts extra stress on your muscles and joints, which can lead to pain and fatigue. By maintaining good posture, you can help reduce the amount of stress on your body and minimize pain.
Greater Lung Capacity
Good posture opens up your chest and allows your lungs to expand fully when you breathe. This helps improve your lung capacity and makes it easier to breathe.
Better Circulation
Good posture helps improve circulation by keeping your blood flowing smoothly. Poor posture can compress blood vessels and nerves, which can lead to circulation problems.
Improved Digestion
Good posture helps improve digestion by keeping your organs in proper alignment. Poor posture can compress your digestive organs and make it difficult for them to function properly.
Fewer Headaches
Poor posture can cause tension headaches by putting extra strain on the muscles in your neck and shoulders.
Good posture helps keep your head and neck in alignment, which can help reduce the frequency and intensity of headaches.
Stronger Core Muscles
Good posture requires the use of your core muscles to maintain balance. This can help to strengthen these muscles over time.
Better Balance
Good posture helps you to maintain your balance and stability. Poor posture can make you more likely to fall or lose your balance.
Greater Concentration and Focus
When you have good posture, it is easier to breathe deeply and fully. This helps improve concentration and focus by getting more oxygen to your brain.
Less Pain
Poor posture puts extra stress on your muscles and joints, which can lead to pain and fatigue. By maintaining good posture, you can help reduce the amount of stress on your body and minimize pain.
Prevention of Extra Wear and Tear
Good posture helps to reduce wear and tear on your joints. When you have good posture, the force of gravity is evenly distributed throughout your body.
This helps to prevent excess wear and tear on your joints and keep them healthy.
Improved Mental Health
Good posture has been shown to improve mood and reduce stress levels. Poor posture can lead to feelings of depression and anxiety.
By maintaining good posture, you can help improve your mental health and wellbeing.
Increased Self-Confidence
When you have good posture, you stand taller and look more confident. This can lead to increased self-confidence and a feeling of overall wellbeing.
As you can see, there are many benefits of good posture. Good posture is good for your overall health and can help you to avoid pain, fatigue, and injury.
What Is Bad Posture?
Bad posture is a condition in which the spine is not properly aligned. The head tilts forward, the shoulders round, and the back hunches.
It can also lead to problems with digestion and circulation. Poor posture can be caused by a variety of factors, including slouching, sitting for long periods of time, carrying heavy bags, and wearing high heels.
Common Types of Bad Posture
Kyphosis
Kyphosis, sometimes called roundback or hunchback, is a condition in which the spine curves abnormally.
The spine has a natural S-shaped curve when viewed from the side, but kyphosis causes it to curve more than it should, resulting in a hunched-over appearance.
Kyphosis can occur at any age, but it is most common in adolescents and young adults. It can be caused by a number of factors, including poor posture, obesity, certain medical conditions, and injuries.
Kyphosis can lead to pain and difficulty moving the back and shoulders. In severe cases, it can damage the lungs and heart. Treatment for kyphosis depends on the severity of the condition. In mild cases, exercises and physical therapy may be enough to improve the curvature of the spine. In more severe cases, surgery may be necessary to correct the deformity.
Hyperlordosis
Lordosis is a term used to describe the natural curvature of the spine.
Hyperlordosis, also known as swayback, is an excessive curvature of the spine.
This can cause the buttocks to stick out and the stomach to protrude. It can occur in any part of the spine, but is most commonly seen in the lower back.
Hyperlordosis is most common in teenagers and young adults. It can be caused by poor posture, muscle imbalances, pregnancy, obesity, and wearing high heels.
Symptoms of hyperlordosis include low back pain, stiffness,muscle fatigue, difficulty walking, and difficulty standing upright for long periods of time. Treatment for hyperlordosis often includes physical therapy and exercises to strengthen the muscles around the spine. In severe cases, surgery may be necessary to correct the curvature of the spine.
Scoliosis
Scoliosis is a medical condition in which a person’s spine is curved from side to side. The spine is supposed to be straight, so when it curves, it can cause pain and problems with how the body functions.
Scoliosis can happen to anyone, but it is most common in girls during their growth spurts just before puberty. Scoliosis usually doesn’t run in families, but if you have it, there’s a small chance your child could get it too.
The cause of scoliosis is unknown in most cases, but doctors think it may be due to a combination of genetic and environmental factors. People with scoliosis usually have no symptoms, but some may experience back pain or notice that their clothes don’t fit right because their shoulders are uneven.
Scoliosis can be mild or severe. In mild cases, no treatment is necessary. However, severe scoliosis can cause serious health problems and may require treatment.
Treatment options include wearing a brace or having surgery to straighten the spine. Scoliosis is a lifelong condition, but people with mild scoliosis can lead normal, healthy lives.
Flat back
Flat back, also known as military posture, is a condition that can cause a loss of the natural curve in the lower back. The condition is also known by a number of other names, including flatback deformity, lumbar flatback, and selective flatback.
Flat back can be caused by a number of factors, including aging, obesity, pregnancy, and prolonged periods of sitting or standing. The symptoms of Flat back include back pain, stiffness, and difficulty standing upright for long periods of time.
Treatment options for Flat back vary depending on the severity of the condition, but may include physical therapy, specific exercises, or surgery.
Winging Scapula
Winging scapula is a condition in which the shoulder blade protrudes from the back and appears to wing out. The condition is caused by a weakness or paralysis of the muscles that hold the shoulder blade in place.
Winging scapula can be the result of several different conditions, including spinal cord injury, muscular dystrophy, and multiple sclerosis. Symptoms of winging scapula include visible protrusion of the shoulder blade and pain when moving the arm.
Winging scapula can be treated with physical therapy, surgery, or a combination of both. Physical therapy focuses on strengthening the muscles around the shoulder blade, while surgery involves correcting the position of the shoulder blade. In most cases, Winging scapula can be effectively treated with a combination of physical therapy and surgery.
In some cases, however, the condition may resolve on its own with rest and time.
Flared Ribs
Flared ribs is a condition where the lower ribs flare out further than the upper ribs. This causes the waist to appear wider than it actually is and can be symptomatic of a number of underlying conditions.
The most common cause of flared ribs is poor posture, which can be caused by a number of factors including sitting for long periods of time, pregnancy, and carrying excess weight.
Poor posture puts additional strain on the muscles and ligaments around the ribs, causing them to weaken and giving the lower ribs more space to expand. Flared ribs can also be caused by scoliosis, kyphosis, and costal chondritis.
Treatment for flared ribs typically focuses on addressing the underlying cause. For example, if poor posture is to blame, patients may be prescribed physical therapy or given exercises to improve their posture.
In more severe cases, surgery may be necessary to correct the position of the ribs. Flared ribs is a condition that can be both uncomfortable and aesthetically displeasing. However, with proper diagnosis and treatment, it is possible to correct the problem and restore normal function and appearance.
Anterior Pelvic Tilt
An anterior pelvic tilt is a condition in which the pelvis is tilted forward. This tilt can cause the stomach to protrude and the buttocks to appear flattened. Anterior Pelvic Tilt may also lead to back pain and tightness in the hips and legs.
Anterior pelvic tilt is caused by a variety of factors, including weak abdominal muscles, tight hip flexors, and poor posture.
Treatment for anterior pelvic tilt typically includes a combination of exercises and stretches to correct muscle imbalances and improve posture. In some cases,
Anterior pelvic tilt may also be treated with physical therapy or chiropractic care. It is a common condition that can often be corrected with simple lifestyle changes.
However, if anterior pelvic tilt persists, it is important to consult a healthcare professional to rule out any underlying medical conditions.
Rounded Shoulders
Rounded shoulders is a condition in which the shoulder blade sticks out more than normal and the upper back slumps forward. This can cause the head to jut forward and the neck to curve, placing extra strain on the muscles and ligaments in these areas.
Rounded shoulders can be caused by poor posture, excessive hunching over devices such as computers or phones, or by wearing heavy bags or clothing that pulls the shoulders down. The condition can also be caused by hunched posture when performing certain activities such as weightlifting.
Rounded shoulders can lead to pain in the neck, shoulders, and upper back. It can also cause headaches, fatigue, and difficulty breathing.
To treat rounded shoulders, a combination of stretching exercises, posture correction, and strengthening exercises is often recommended. In severe cases, surgery may be necessary to correct the alignment of the shoulder blades. Rounded shoulders is a condition that can be treated with a variety of methods. However, it is important to seek medical help if the condition is causing pain or impacting daily activities.
Forward Head Posture
Forward Head Posture (FHP) is a condition in which the head is positioned too far forward on the shoulders, resulting in strain and pain throughout the body.
FHP is often caused by poor posture habits, such as slouching or looking down at your phone or computer screen for long periods of time. It can also be caused by muscle imbalances, arthritis, or injury. The condition can also be the result of an injury or birth defect.
Symptoms of Forward Head Posture include headaches, neck pain, and fatigue. The condition can also lead to dizziness, insomnia, and difficulty swallowing. If left untreated, forward head posture can cause permanent damage to the spine and nerves.
Treatment options for forward head posture include physical therapy, chiropractic care, and surgery. In most cases, the condition can be effectively treated with conservative measures. However, severe cases may require surgery to correct the alignment of the spine.
Swayback (see Hyperlordosis)
Knee Valgus
Knee Valgus, also known as knock knee is a condition in which the knees collapse inward when bearing weight. This can occur during activities such as walking, running, or squatting.
Knee Valgus can be caused by a variety of factors, including weak gluteal muscles, tight hip flexors, and poor foot alignment. Knee Valgus can also be the result of an injury or arthritis.
The most common symptom of Knee Valgus is pain on the inside of the knee joint. Other symptoms may include swelling and clicking or popping sound when moving the affected leg.
Knee Valgus can be treated with a variety of methods depending on the cause and severity of the condition. These treatments may include physical therapy, bracing, stretching and strengthening exercises, and in some cases, surgery. Knee Valgus is a condition that should be evaluated by a trained medical professional to determine the best course of treatment.
Flat Feet
Flat feet, also called pes planus, is a condition in which the foot has no arch or only a very low arch. Flat feet can occur temporarily when you stand for long periods or if you have gained weight. Flat feet can also be caused by conditions such as arthritis, diabetes, nerve problems, and pregnancy.
As many as 30 percent of people have this condition.
Flat feet can cause pain in your feet and ankles. It can also lead to problems with your knees, hips, and lower back.
Wearing shoes that fit well and provide support can help relieve pain from flat feet. Exercises that strengthen the muscles and tendons in your feet and ankles can also help. In some cases, surgery may be needed to correct the problem. If you have flat feet, talk to your doctor about the best treatment options for you.
Adverse Effects of Bad Posture
Good posture is essential for a healthy life, as it helps prevent permanent injuries. Bad posture, on the other hand, can lead to a variety of health issues. Here are some of the most common adverse effects of bad posture:
Back pain and Stiffness
The spine is a column of bones, discs and ligaments that protect the spinal cord. The spine has a natural curve in it, just like a lampshade.
When you are standing upright, the spine should be straight with the head in alignment with the neck and shoulders. If you find yourself bending forward or to the side, then you have bad posture. If this happens often, then it can cause back pain and stiffness.
Poor posture can also cause neck pain because it causes your head to be at an angle that is not natural for your body to hold on its own. This creates unnatural stress on your muscles and ligaments which could lead to stiffness or soreness in your neck or back area.
Headaches
Headaches are another common symptom of bad posture. Headaches can be just as debilitating as back pain and stiffness, so it is important to take steps to correct your posture if you experience headaches often.
When you have poor posture, the weight of your head is no longer evenly distributed across your body; instead, it falls forward onto your shoulders or pushes backward into the back of your neck. This can cause stress on the muscles in these areas which may lead to headaches.
Indigestion
Digestion is another area that can be affected by bad posture. The stomach is a muscle and it needs to be exercised just like any other muscle in your body.
When you have good posture, your stomach muscles are able to work properly without being overworked or underused. However, when you slouch or sit with poor posture all day long, those same muscles are forced into action and may become fatigued quickly because they aren’t used to doing so much work on such a regular basis.
Digestive problems such as constipation or even diarrhea can result from this type of strain on the stomach muscles.
Depression / Bad Mood
Bad posture can lead to depression because a person’s mood is largely dependent on their physical health.
When you have good posture and feel healthy, your overall mood tends to improve.
On the other hand, poor posture can make you feel tired, frustrated, and depressed. It can even lead to chronic pain and health problems, which can further worsen your mood.
When you have poor posture, your body is constantly sending pain signals to your brain. The more pain signals you have coming in on a daily basis, the more likely it is that those signals will interfere with your mood.
Your body also holds onto tension when you have poor posture. This can cause headaches and make it harder to sleep well at night. If you’re not getting enough sleep because of poor posture, then this will also affect your mood negatively. You may also find yourself feeling irritable or anxious due to lack of sleep.
Carpal Tunnel Syndrome
When you stand with your shoulders slumped forward or sit with your head bent forward for long periods of time, the muscles and ligaments around your neck and upper back become tight. This causes pressure on the nerve roots that travel through this area before reaching their destinations—like helping you feel sensations in your fingers or moving them around so you can type on a keyboard.
This pressure can lead to carpal tunnel syndrome as well as other related conditions like frozen shoulder syndrome (where one arm becomes stiff and painful).
Poor Blood Circulation
Bad posture can have a serious effect on your blood circulation. The way you sit and stand affects the flow of blood throughout your body, which can lead to a whole host of health problems.
Your body has an intricate network of blood vessels that carry oxygen and nutrients to cells throughout your body. If these vessels are compressed or kinked, it can impair the flow of blood through them and keep vital nutrients from reaching those cells.
Bad posture can cause this to happen by putting pressure on certain parts of your body when you’re sitting or standing in certain positions for too long. This can cause arteries to become restricted and cause some areas of your limbs to experience numbness or pain. Poor blood circulation is also linked with diabetes, heart disease, stroke and even some cancers.
Fatigue
Poor posture causes stress on your muscles and joints, which leads to fatigue. When you slouch or hunch over your desk for too long, you put unnecessary strain on your neck and back muscles. This causes them to work harder than they should be working, which results in fatigue.
If you consistently find yourself struggling with fatigue throughout the day, try standing up straight and keeping your shoulders back when sitting at your desk. It may seem uncomfortable at first but it will help reduce the amount of stress placed on your body while working at a computer or performing other tasks throughout the day.
Loss of Motivation
Poor posture can cause loss of motivation because it can lead to chronic pain and fatigue.
When you are in pain, it is hard to feel motivated to do anything else but find relief from the pain.
If you have been suffering from chronic pain for a long time, it can make it even more difficult for you to feel motivated about anything else. It may be hard for you to get out of bed in the morning or even get dressed sometimes because your body is so sore and stiff.
This leads to more problems with your posture and makes it even harder for you to find relief from the pain that has become a part of everyday life for many people who suffer from chronic back pain or neck pain.
Increased Stress
Bad posture can cause increased stress by putting pressure on the spine and joints, which causes pain. Stress is often caused by chronic pain in the back or neck, so we can see how this can be a vicious cycle.
If you’ve ever experienced a sharp pain in your back or neck while sitting at your desk, it’s likely that this was caused by poor posture. Over time, if left untreated, this type of pain can lead to chronic pain that can be debilitating.
Additionally, when you have bad posture it changes how you breathe which increases the amount of oxygen needed to keep up with activity levels throughout the day. This can lead to more fatigue and tiredness which makes it more difficult to maintain good habits like exercising regularly (which has been proven time and time again to reduce stress).
Low Self-Esteem
You might not realize it, but bad posture can affect how you feel about yourself. A University of Alabama study found that people who slouch experience more negative feelings about themselves than those who stand tall.
Posture is a powerful way to communicate confidence and presence. When you stand up straight, you appear more confident to others, which in turn makes you feel more confident.
When our posture is good, we naturally feel better about ourselves.
If we slouch all day long, though, it causes us to feel bad about ourselves—and then our bodies react accordingly.
Posture is an important aspect of our health, and it can have a significant impact on how we feel about ourselves.
Checklist for Assessing Your Posture
Are your shoulders level, not tilting to the left or right?
– Is your chin up?
– Is your stomach tucked in?
– Are your knees even and pointing straight ahead?
– Are your feet shoulder-width apart?
– Are your hips level and not tilting to the left or right?
– Is there a gentle curve in your lower back?
– Are your hands at your sides with your elbows straight and your thumbs pointing forward?
– Are your shoulder blades pulled back? This can be done by first lifting your shoulders up, then pulling back and pushing down.
– Are you using your whole body when you lift something?
– Are you holding objects close to your chest instead of out in front of you?
If you can answer yes to all of these questions, then congratulations! If not, don’t worry. With a little practice, you will be able to improve your posture and avoid pain in your back and neck.
Tips to Improve Your Posture
Exercise
Exercise is one of the best ways to improve your posture. You can develop a combination of different exercise routines to strengthen your body and maintain proper alignment.
Regular cycling, swimming, or walking keeps the body aerobically fit over time, while strength training keeps the muscles surrounding the back strong. These benefits of exercise lead to good posture and muscular conditioning, as well as reducing the risk of injury.
Certain workouts can also help you sit up straighter. Strengthening back muscle may significantly decrease or even completely eliminate lower back pain in some people.
Straighten Up
Standing up straight is a great way of avoiding bad posture. You will feel better and look more attractive. Stand upright against a wall, pretending to measure your height. Keep your head straight and push in your chin. Your ears should be over the middle of your shoulders, with your shoulders back. Your legs should be straightened, and your stomach should be tucked in.
Sit Properly
We spend a lot of time sitting at work, so this is one of the most crucial aspects of our posture.
Make sure both of your feet are on the floor or resting on a footrest. Your knees should point forward and be at or below your hip level. Shoulders should be relaxed, forearms parallel to the ground, and the backrest should support the entire back.
Do not Slump at Your Desk
Slouching may feel good. However, it is harmful to your posture. Instead, sit all the way back in your chair. To protect the natural curvature of your spine, place a tiny towel or lumbar cushion behind your mid-back.
Keep your knees bent at a 90-degree angle and bend them at or slightly higher level than your hips. Put your feet on the floor flat.
Do not Slouch
Slouching increases the tension of spine. This strains the bones, joints, and muscles, which keep your backbone in place.
Not only does bad posture harm your back, but it also squeezes your internal organs, making it difficult for your lungs and intestines to function over time. This will make eating and breathing properly difficult over time.
Be Aware of Your Posture
First step in breaking, modifying, or developing a habit is awareness.
First, pay attention to how you sit and stand. Pay attention to how you stand in line at the grocery store, how you sit in your office chair, and how you hunch over while texting.
Once you are aware of it, you should immediately begin taking steps to maintain proper posture.
Move Around More
The human body was not designed to sit for extended periods of time.
Set reminders to stretch or walk for several minutes every half hour to alleviate pain. Moving around promotes blood circulation, which brings oxygen and nutrients to muscles while also washing away some of the substances that cause soreness. This can enhance mobility and strength in parts of the body that supports posture.
Strengthen Your Muscles
Work on strengthening your abdominal muscles, particularly the transverse abdominis, which are important spine and hip stabilizers that maintain appropriate posture. Resistance band workouts are also great for increasing strength and stability in the muscles that keep you upright between your shoulder blades.
Get Rid of Stress
Muscles are not the only ones who can hold tension and gently pull joints out of position. When the fascia, or connective tissue, in one region becomes excessively tight, it might hinder movement in another. Gentle massages using foam rollers or massage balls might ease muscle tension and tightness.
Wear Supportive Footwear
Wearing high heels on a regular basis can alter the alignment of the entire body and affect back support and posture adversely. Placing a rubber mat on the floor can improve comfort when standing for long periods of time.
Establish an Ergonomic Workspace
Personalizing your workspace, home, and car does take a little time and effort, but the results will be well worth it.
Small adjustments like this will help keep your head, neck, shoulders, hips, and back in a natural alignment. If everything is set up ergonomically, it will be much easier to maintain good posture and minimize strain during the day.
Try Posture Correcting Devices
Posture correcting devices, such as posture correctors or braces, can help to improve your posture.
Posture correctors are devices that you wear that help to hold your spine in alignment. Braces are similar to posture correctors, but they are usually worn for a longer period of time.
Both posture correctors and braces can be helpful in improving your posture.
Choose the Best Pillow
An unsupportive pillow can cause neck pain and may contribute to bad posture.
Stomach sleepers may not need a pillow because this position helps keep the body straight. Back and side sleepers may benefit from the use of a pillow to occupy the area between the shoulder and the neck.
When you sleep on your side, your body weight might compress your shoulder, straining your neck. Side sleepers often require the thickest cushion because they have the widest gap to fill. Bending should be limited.
Practice Breathing
Posture is about simply finding your spine’s most natural and efficient shape. It is not at all about forcing your shoulders back. Your head should rest over your rib cage, right above your heart, forming a natural curve in your spine.
Pay attention to your breathing: In order to take truly deep breaths, your spine must be in good alignment, with your ribs moving in tandem with your breathing muscles. As you inhale, imagine sending the breath to your stomach and then releasing it into your chest.
Avoid ‘Tech Neck’
When you lower your head to check messages, you put a lot of strain on your spine. It can quickly add up. Lift the phone up and move your eyes, not your head, for a better view.
Improving your posture can take time and effort, but it is worth it!
5 Simple Exercises to Improve Your Posture
When it comes to improving your posture, there are a lot of things you can do.
Sometimes the simplest exercises are the most effective. Just a few minutes each day can make a big difference in the way you look and feel.
Here are some exercises that will help improve your posture.
Plank
The plank is a great exercise for improving your posture. It works by strengthening the muscles in your back and core.
To do a plank, get into a push-up position, but rest on your forearms instead of your hands. Hold this position for 30 seconds to 1 minute. If you can’t hold it for that long, start with 10 seconds and work your way up.
There are some variations of the plank you can try depending on your level and need.
Please watch this video for instructions on the different types of planks.
Chest Opener
A chest opener is a great way to improve your posture. By opening up your chest, you can help to prevent rounded shoulders and hunching. Additionally, chest openers can help to increase the range of motion in your arms and shoulders. As a result, they are an ideal way to stretch out your chest and counter the effects of sitting hunched over a computer all day.
To do a chest opener, start by standing with your feet shoulder-width apart and your arms at your sides.
Then, interlace your fingers behind your back and lift your arms up until you feel a stretch in your chest.
Hold this stretch for 10-15 seconds, then release and repeat. For an added challenge, try doing chest openers with a band or towel around your back for resistance.
Remember to breathe deeply as you do chest openers, and focus on maintaining good form throughout the entire exercise. With regular practice, you’ll soon see an improvement in your posture!
Cross Arm Stretch
Cross arm stretches are a great way to improve your posture and relieve tension in the shoulders. This simple stretch helps to lengthen the muscles in the back and open up the chest. Additionally, it can help to reduce rounded shoulders and alleviate pain in the upper back and neck.
To do a cross arm stretch, start by standing with your feet shoulder-width apart.
Then, reach one arm across your body and grab the opposite elbow with your other hand.
Gently pull your elbow toward your chest until you feel a stretch in your shoulder and upper back.
Hold this stretch for 10-15 seconds, then release and repeat on the other side.
Remember to breathe deeply as you do this stretch, and focus on relaxing the shoulders.
With regular practice, you should see an improvement in your posture and a reduction in pain and tension in the shoulders.
Shoulder Blade Squeeze
Shoulder blade squeezes are a great way to improve your posture and relieve tension in the upper back. This simple exercise helps to strengthen the muscles between the shoulder blades, which can help to prevent rounded shoulders and hunched posture. Additionally, shoulder blade squeezes can help to increase the range of motion in your arms and shoulders. As a result, they’re an ideal way to stretch out your chest and counter the effects of sitting hunched over a computer all day.
To do a shoulder blade squeeze, start by standing with your feet shoulder-width apart and your arms at your sides.
Then, squeeze your shoulder blades together and hold for 5-10 seconds.
Release and repeat. Remember to breathe deeply as you do this exercise, and focus on maintaining good form throughout the entire sequence.
Wall Angel
This simple exercise helps to lengthen and strengthen the spine, providing support for good posture. Additionally, wall angels can help to increase the range of motion in your arms and shoulders. As a result, they are an ideal way to stretch out your chest and counter the effects of sitting hunched over a computer all day.
To do a wall angel, start by standing with your back against a wall and your feet shoulder-width apart.
Then, raise your arms up to shoulder height.
Next, slowly slide your arms up the wall until they are above your head. Hold this position for 5-10 seconds, then slowly lower your arms back down to shoulder height.
Repeat this sequence 10 times. Remember to breathe deeply as you do this exercise, and focus on maintaining good form throughout the entire sequence.
How Long Does It Take to See Results?
It depends on how often you are doing the posture exercises and how severe your posture issue is. If you are doing the exercises regularly, you should start to see results within a few weeks. If your posture issue is more severe, it may take longer to see results. However, even if it takes longer to see results, improving your posture is worth the effort.
It is important to remember that bad posture takes time to develop and often starts during childhood. Reversing the effects of sitting and sedentary behavior takes time.
However, the good news is that it is never too late. Training can be beneficial at any age and with varying degrees of postural imbalance.
The first step to regaining a good posture is consistency, and some lifestyle changes may be required. You will notice an improvement over time if you incorporate these activities into your daily or weekly routines. Each stride will take you one step closer to your goal.
