Good posture can make you appear leaner and more confident, and is one of the best gifts you can give to your body's health. A sagging posture at a desk or standing increases the load on the spine and can lead to injury and muscle wasting. Teach your body to recognize good posture and to stand up straight.
Steps
Part 1 of 3: Evaluate Your Posture
Step 1. Stand up and approach a wall
You will need to have enough space to position yourself in front of the wall without coming into contact with anything else.
Step 2. Stand parallel to the wall, about 15cm apart
Move back until a part of your body is in contact with the wall.
Step 3. Notice which part of your body touched the wall first
For many people, this is the middle of the back or buttocks. If any part of your body other than the back of your head, shoulder blades or buttocks has made contact with the wall, it means that you need to improve your posture when standing.
Part 2 of 3: Align the Lower Body
Step 1. Start with your feet apart, 6 inches apart
Most people spread their feet excessively, causing additional pressure on the hips and knees.
Step 2. Place your feet correctly forward
Imagine there is a number "7" written on the bottom of both feet. At the front of the feet draw the horizontal line, while the oblique one extends to the heels. Your body weight should be distributed this way.
The “7” trick lets you imagine that the weight should be distributed equally from front to back, and side to side. Many people tilt their feet inward (pronation) or outward (supination), causing problems in their joints
Step 3. Bend your knees only slightly
In a mirror they shouldn't appear bent, even though they aren't stuck. Stand in front of a mirror, making sure your knees and hips are perfectly aligned with your ankles.
Step 4. Place your hands around your hips, with your thumbs pointing back
Tilt your pelvis forward, then tilt backward. You will need to learn about the range of motion.
Step 5. Contract your lower abdominal muscles, as you do when tilting your hips back
Find somewhere between a forward and a backward lean. This is the neutral position of the pelvis.
Step 6. Do the same exercise with your lower back
Arcuala, then completely remove the bow. Look for a posture between the two movements, in which the spine is neutral.
The rib cage should not be carried forward beyond the hips
Part 3 of 3: Align the Upper Body
Step 1. Raise your shoulders two or three times to release tension in your neck and shoulders
Step 2. Try to move your shoulder blades towards each other, bringing them 2.5 cm closer
Step 3. Look in the mirror to align shoulders with hips, knees and ankles
They should form a straight line.
Step 4. Imagine pushing the top of your head towards the ceiling
Your body will relax and your posture will immediately improve.
Step 5. Lower your chin slightly and move the back of your head to align with your shoulders
Try running the wall test again. The back of the head, shoulders, hips / buttocks and feet should all be flush with the wall.
Return to the wall during the day to test your posture. If you are not used to standing straight, it will take some time to get comfortable with the new position
Advice
- Let yourself be helped by new technology. The iPosture is a small device that attaches to the chest. When you begin to assume a sagging posture, it releases a small electric shock to remind you to stay upright.
- Special functional shoulder straps and supports can help you maintain the correct position. However, the best way to ensure long-term results is to increase the strength of the shoulders, neck, torso, hips and feet through proper posture and exercise.
