Do you slouch a lot? Do you have chronic back pain from sitting at your desk for hours on end or just from being inactive in general? If the answer is yes, we have some good news for you! We’ve put together this guide of posture basics to help improve your posture. With these tips and tricks, it’s never too late to take care of yourself.
Good posture is not just about standing up straight for a better appearance; it is essential to your long-term health. Maintaining correct positioning, whether you are moving or still, can prevent pain, injuries, and other health issues.
What is the Definition of Posture?
Posture is how you hold your body. There are two main types of posture:
- Dynamic posture defines how you carry yourself while moving, like walking, running, or bending over to pick up something.
- Static posture is how you hold yourself while doing something passive, like sleeping or sitting.
It is essential to have healthy dynamic and static posture.
To develop a good posture, it is essential to maintain the natural curves of your spine at your neck, middle back, and lower back. In addition, your shoulders should rest on top of your hips, not farther forward.
How can Posture Affects Your Health?
Poor posture can be dangerous for your health, as it may lead to severe back and neck pain. When you slump or slouch over, you are putting stress on these areas of the body, which often leads to long-term injury. Slumped postures also make you less awake and more likely to get sleepy during the day.
Many health problems can cause by poor postures, such as:
- Misalign your muscular and skeletal systems.
- Lousy posture can wear away your spine and make you more prone to injury.
- Cause pain in the neck, shoulders, and back.
- Reduce your flexibility.
- Poor posture can alter your balance, increasing the risk of stumbling and falling.
- Slow down your digestion.
- Make it more difficult to breathe.
How can I Improve My Posture?
- Focus on your posture during everyday activities, such as watching television, washing the dishes, or walking.
- Staying active may help with posture problems, but specific exercises can be beneficial. The workouts include yoga, tai chi, and other exercise classes that focus on body awareness; strengthen buttock muscles (used for back support), and improve core stability.
- Maintaining a healthy weight can help you maintain perfect posture. Extra weight on the muscles in your stomach may weaken the abdominal muscle, which leads to problems with pelvic and spine alignment as well as low back pain.
- Wear comfortable shoes with low to moderate heels. Shoes that are too high can displace balance when walking and lead to poor posture or an injury.
- Make sure work surfaces are at an ergonomic height for you, whether you’re sitting in front of a computer, making dinner, or eating a meal.
How can I Improve My Sitting Posture?
Spent a lot of your time sitting? Here’s how to sit properly and take frequent breaks.
- Switch your sitting positions at regular intervals.
- Try taking breaks from your desk to go on a quick walk.
- Every so often, gently stretch your muscles to relieve tension.
- Keep your feet flat on the floor, with your ankles in front of your knees instead of crossed.
- Your feet should touch the ground or use a footrest if necessary.
- Your shoulders should be relaxed; they should not be rounded or pulled back.
- Keep your elbows close to your body and bent at a 90-120 degree angle.
- You should position your back so that it is fully supported. Add a pillow or some other type of back support if your chair doesn’t have a backrest.
- Make sure your thighs and hips are supported by a well-patted seat. You should have your legs parallel to the floor as this will provide you with optimal support.
How can I Improve My Standing Posture?
- Stand up straight, and be mindful to not slouch or slump.
- Keep your back straight and chest lifted.
- Stand straight with your stomach pulled in.
- Place most of your body weight on the ball of your feet.
- Your head should be level
- Ensure your arms are hanging down naturally by your sides.
- Keep your feet at shoulder-width apart.
Practice these good posture habits, and you will be looking and feeling great.