Having a good posture is very important; it helps your flexibility, prevents sore backs or necks, and helps make your workouts more efficient. Having a good posture makes you look taller and more self-confident, and also can make you look younger.
There are many ways to help improve your posture, and they are all very easy methods. Here are some of the tips I use to help maintain my posture:
Adjust chairs and screens. If you have an office chair, adjust it so your back is supported by the chair but still kept straight. Move your monitor screen so that you are facing forward, and adjust it so that you do not have to strain your neck staring at it. Make sure you have enough room for your arms to move, and relax your shoulders.
Look at yourself. When you wake up in the morning, check yourself in the mirror. Look at how you’re standing, and focus on areas such as your back, your shoulders, your hips and your neck. Look at yourself from the side as well.
Stand tall. When waiting for your bus or standing in line, practice standing well. Place your feet hip-width apart, relax your shoulders and hold your head up. Breathe deeply and broaden your chest.
Walk tall, too. As you walk along, lift your gaze from the ground and look ahead. Focus on an object that is right in front of you (at eye level), and walk with your face pointed towards it. This will help to align your posture and will make you look taller.
Stretch. Go down on your hands and knees, like a cat, then arch your back and hold. Then curl your back in the opposite direction. Imagine you are holding a bowl or a ball on your back as you curl downwards.
Lifting and laying. When carrying large or heavy objects, keep them close to the chest. When setting down or lifting up any objects, do NOT bend your back. Bend your knees, lift it up, and straighten your knees. Bending you back to lift heavy objects could result in a back injury and bad posture.
Sleeping. Try and sleep on your back, as this will straighten your shoulders and align your spine. Don’t have too many pillows, as this will raise your neck too high and may cause strain on your neck and spine.
Visualise. Imagine a string attached to your head as you walk or stand. This string is gently tugging your head so it stays upright. Or imagine blanking a book on your head to keep your head straight. Visualising objects like this can help you to hold your posture.
Achieving good posture takes time, especially if you are in the habit of slouching or have a bad posture. However, keep practising these tips, and you will be very pleased with the results! Remember not to tighten the muscles when straightening up, and to relax when standing straight.
Do not try and correct your posture if you have had a previous back, hip or neck injury. Visit your doctor and see what medical advice they have for you regarding your posture.
