Improving your posture is certainly not an easy task, but it really allows you to show yourself and feel your best. If you have a tendency to hunch over, take steps to correct your posture in every activity you do, from walking to sleeping. It will take time to get good results, but in the short term you can use mental tricks to remind yourself to correct your back position. Additionally, you can perform targeted exercises to strengthen your muscles.
Steps
Part 1 of 4: Have Better Posture While Walking or Standing Still
Step 1. Find your center by standing upright
Keep your chin parallel to the floor, shoulders back and belly inward. Let your arms fall naturally to your sides.
- Spread your legs to align your feet with your shoulders. You will assume this same position when it comes time to train.
- Imagine there is a thread supporting you. As you stand, imagine that there is a thread running down from the ceiling and pulling you upwards. Check that you have a straight spine, including in the lower back, and distribute your weight evenly over the entire soles of your feet, without leaning forward. Visualization techniques of this kind can guide you to take the right position through the senses.
Step 2. Use a wall to learn how to assume the correct posture
Stand with your back to a wall or door. You must only lightly touch the wall with the back of the head, shoulders and buttocks. The heels should be 5-10 centimeters away from the wall. Bring a hand behind your lower back to check that the spaces are correct.
- You should be able to put your hand behind your lower back, but in a confined space. If the detachment from the wall is too great, contract your abdominals by imagining that you are bringing the navel closer to the spine, to slightly flatten the lower back.
- If your hand does not pass, arch your spine slightly to correct the position.
- At this point try to maintain this posture as you move away from the wall. You can go back and check if necessary.
Step 3. Ask someone to stick two pieces of tape to your back in an "X" to help correct your posture
The "X" must start from the shoulders and go up to the hips. Finally, ask the person to add a horizontal line that joins the upper ends of the X. Stay with the tape on the back all day to remind you to keep it in the correct position.
- This technique is very effective as long as you keep your shoulders back before the duct tape is attached.
- Get adhesive tape designed to stick to the skin, such as medical tape.
- If you don't want to use duct tape, you can purchase a posture corrector.
Step 4. Keep your weight on the soles of your feet
When you settle down on your heels, you tend to assume a drooping position. Instead, try to keep your back straight, shifting your weight slightly to the front of your feet.
Now swing back on your heels to notice how the whole body naturally assumes a more drooping posture while making a single movement
Step 5. Walk as if you are balancing a book on your head
Imagining that you have a book resting on your head will help you to keep it properly raised and not to arch your back. If you have a hard time imagining it, try actually walking with a book balanced on your head for a few minutes.
- Continue to maintain good posture as you move. Walking with correct posture is simply an extension of standing in the right position. Keep your head up, shoulders back, chest out, and direct your gaze in front of you as you walk.
- Be careful not to lean your head forward.
Step 6. Wear footwear that offers good support for walking or standing still
Choose shoes that have a wide footbed to help you stand up straight. Also make sure they offer good arch support. Good posture starts with the feet.
- Do not wear high-heeled shoes because they force you to alter the natural alignment of the body;
- If you have to stand for long periods, add an orthopedic insole for even more comfort.
Part 2 of 4: Have Better Sitting Posture
Step 1. Check that your back forms a right angle with your thighs
Also, keep your thighs at right angles to your calves. The shoulders must remain turned back and aligned with each other, the head raised and the neck, back and heels must be aligned with each other.
Align your back with the back of your office chair. This technique will help you avoid bending your torso forward or slouching, which can happen if you sit too long at your desk
Step 2. Check your posture by sitting on your hands
Slip them under your buttocks while sitting, palms facing down. Settle into the position until you feel that your body weight is centered on each of the two palms. This is the optimal position to sit in.
Step 3. Adjust the position of your legs and keep your feet flat on the floor while sitting
The feet must remain flat on the ground, pointing perfectly forward. Do not cross your legs at the thighs or knees. The thighs must be parallel to the floor.
If your feet aren't touching the ground, use a footrest
Step 4. Choose a chair that offers you the right support to help you maintain good posture
Use an ergonomic chair for proper support. It must be designed to adequately support the whole back while respecting its physiological curves. Make sure you select one that fits your weight and height.
If you don't have the option to sit in an ergonomic chair, try using a small lumbar cushion to support your back
Step 5. Adjust your computer monitor to allow you to maintain good posture
If you are doing office work, angle the monitor slightly upward to force you to stand up straight. However, be careful not to tilt it too much or you will have to push your chin out to be able to see.
- You may need to raise or lower the seat if you cannot properly tilt the monitor.
- Adjust your chair and position so your arms are bent rather than straight. The correct angle of the elbows is about 75-90 degrees. If the arms are more extended than that, it means that the chair is too far from the desk, if the angle exceeds 90 degrees it means that you are too close or you are holding a sagging posture.
Step 6. Adjust the position of the car seat to maintain correct posture even while driving
Arrange it so that it allows you to stay at the right distance from the pedals and the steering wheel. If your torso leans forward and your toes are straight or your arms are straight, the seat is positioned too far back. If, on the other hand, you are huddled on the steering wheel, it means that it is too close.
- Use lumbar support to support the natural curvature of the spine. Adjust the headrest so that the central part of the head rests. Your head should be no more than ten centimeters away from the headrest while you drive. Keep your back against the seat and your head against the headrest.
- The knees should be level with the hips or just slightly higher.
- Maintaining good posture in the car is also important for your safety. Car protection systems can only protect you best if you are sitting in the correct position on the seat.
Step 7. From time to time stand up for a few minutes when you are forced to sit for a long time
Even if you are able to maintain proper posture while sitting, once an hour you should get up and stretch your muscles or take a few steps in the room. Walking around the desk or getting out of the car for a few minutes can also help.
- If you tend to get engrossed in your work, set an alarm to remind yourself that you need to take a break.
- In addition to the posture, taking breaks is also beneficial for the overall health of the body, which needs to exercise throughout the day.
Part 3 of 4: Having Better Sleeping Posture
Step 1. Provide proper back support even while you sleep by using pillows
Whatever position you like to sleep in - on your back, on your side or on your stomach - adding pillows can help support your body. Basically, you should add a pillow wherever there is a space between your body and the mattress.
- For example, if you have a habit of sleeping on your stomach (the worst position for your back and posture), place a flat pillow under your stomach to provide support for your body. Use a flat pillow or don't put the one under your head.
- If you prefer to sleep on your back, put a small pillow behind your knees and use a pillow that provides good support under your head.
- If you prefer to sleep on your side, place a pillow between your knees and bring them to your chest. To support your head, choose a pillow that helps keep your spine straight or use a full body pillow.
Step 2. Move your body as a whole while lying down
Avoid twisting your torso only when in bed; instead try to keep your back straight, your abdominal muscles contracted, and to turn your whole body when you want to change position.
Step 3. Have a comfortable mattress help you maintain good posture
You've probably heard that one mattress is better than another for keeping your back healthy, but the truth is, the one that works best for you. Choose one that allows you to rest comfortably and wake up pain-free.
- Replace the old mattress with a new one every ten years or so;
- If your current mattress doesn't give you enough support, add a plank between the slatted base and the mattress to prevent it from sagging under your weight.
Part 4 of 4: Exercise for Better Posture
Step 1. Strengthen your core muscles with deep abdominal stretches
Lie on your back, bend your legs 90 degrees and rest your feet on the floor. Now pull the navel back and up and hold the position for 10 seconds.
- The core muscles are essential for supporting your back and maintaining good posture, so the more you train them, the better the results.
- Repeat this exercise 8 times and perform it daily;
- Breathe normally during the exercise, while you train the trunk to maintain this position even during the performance of normal daily activities.
Step 2. Squeeze your shoulder blades together
Sit in a chair with your back straight and bring one shoulder blade to the other. Stand with your shoulder blades pointing back as you count to 5, then loosen the position. Repeat the exercise 3 or 4 times a day.
Step 3. Train your muscles for better posture, even with exercises to get stronger
Exercises that increase the strength of the upper back and shoulder muscles also benefit good posture. Try the following exercises, with or without dumbbells:
- Start with a very simple exercise. Extend both arms forward, palms facing up, then bend your forearms back towards your shoulders to try to touch your shoulder blades with your fingers.
- Do 10 reps with both arms, then do another 10 reps alternating arm to arm.
Step 4. Imitate a penguin spreading its wings
While you are waiting for an internet page to load or for the bread to toast, bring your elbows over your hips and touch your shoulders with your hands, creating your own "penguin wings". Now keeping your hands on your shoulders and your head straight, slowly raise both elbows and then lower them again in the same rhythm.
Repeat as long as the wait allows. You will be amazed at how many reps you can perform in 30 seconds
Step 5. Relieve neck or back pain with stretching
Tilt your head in all four directions (forward, backward, right, left) and gently massage your neck. Do not rotate your head in a circular fashion as this could strain the muscles further.
- Get ready for another good exercise by bringing your hands and knees to the floor. Now curve your back upward, as cats do when they stretch, and then in the opposite direction, pushing your belly towards the floor and your head back.
- Repeat this exercise a couple of times a day. Doing it in the morning will help awaken your torso muscles after a night's rest. Repeat this several times throughout the day to give yourself a boost of energy.
Step 6. Do yoga to become more flexible and have good posture
It is an excellent discipline for the health of the back and the whole body in general. It also serves to improve balance and develop your core muscles, which by getting stronger will help you maintain proper body alignment.
Yoga is very useful because it teaches you to maintain good posture in every position: while sitting, standing and when walking. Search for a teacher in your area or watch videos on YouTube
Advice
- Raise the screen or book to eye level instead of looking down to read.
- Balance the load when carrying weights to avoid overexerting one part of the body. If you have to carry a heavy suitcase, switch arms frequently.
- Consider making your desk ergonomic if you have an office job that requires you to sit in front of your computer monitor for many hours a day.
- Use a reminder to remind yourself to check your posture, for example by setting an hourly alarm or using an app designed for this purpose.
- Use colors to remind you to check your posture. Pick a shade or object as a reminder - every time you think about it, check your location.
Warnings
- Go to the doctor if you have severe back pain.
- As you begin to correct your posture you will likely feel sore or sore as your body tries to adjust to the new positions.
- When lifting an object that weighs more than a few pounds off the floor, remember to bend your knees rather than tilt your torso forward. The back muscles are not made for lifting weights, for that purpose there are those of the legs and abdomen.
