How to Improve Posture

Posture always takes up space in our lives. How many of us grew up with our parents glaring at us at the dinner table to "sit straight" or "not to slouch"?

Even as adults, everyone constantly needs to comment on everyone else's bad posture. From family members to neighbors and co-workers. Poor posture is constantly on our minds. And for good reasons!

Yet, there are very few correct definitions of good posture and bad posture, or why they are good or bad. And afterward, very little actual helpful or correct advice other than generic "sit up straight."

This is why we're going to give you precise definitions that clarify the difference between proper posture and harmful one, then we will give you helpful and implementable everyday tips for you to reach a better posture!

Types of Posture

The basic distinction of posture is movement. The two main types, therefore, are dynamic posture and static posture.

Dynamic posture refers to your posture while moving. And static posture refers to your posture while standing, sitting, or sleeping.

The correct posture for both of those differs. And the best way to hold yourself while sitting is not necessarily the best way to hold yourself while moving. This is why having that distinction in mind is important as avoiding generalizing one advice.

What is Good Posture?

Good posture means proper alignment of your body in a way with your weight balanced evenly to avoid strain and tension in specific muscles, tendons, or ligaments.

The point is, no muscle or ligament gets to handle extra weight than it's supposed to through incorrect weight distribution.

Why is Good Posture Important?

Poor posture problems are varied. For once, they cause variable levels of back and neck pain. Holding your body correctly can prevent pain and lessen strains in those areas.

Proper digestion is another thing that is negatively affected by poor posture.

When you're not sitting with a good posture, your abdominal muscles and organs, as well as other stomach muscles are affected in a way that leads to interference with digestion, which leads to an improper influx of acid among other effects.

Steps to Correct Posture Improvement:

Now that we've covered what good posture is and why you should aim for it, here are some general methods and tips to improve posture, both for static and dynamic purposes, and how to maintain good posture easily after you achieve it.

The key to this guide to good posture is correct implementation and consistency!

Do Exercises that Focus on Posture Awareness

Like most other types of exercises, some are specifically developed to help you become more aware of your muscles, natural curves, and improper alignment.

Regularly performing those exercises will help your body naturally lean toward the correct position for its posture and help you stand tall without even thinking of it.

Other than specific exercises that focus on posture, exercising generally is very beneficial to a person's posture through keeping a healthy weight! Because an unhealthy weight can put more stress on your body and muscles.

The following exercises vary in focus on body parts but all help improve your posture:

Child's Pose

Also known as Bālāsana, to do this exercise, your starting position should be kneeling. With your knees bent, bring your forehead to the ground in a forward bend, and relax your arms alongside your body. Then hold the position for a few breaths.

This posture is good for lower and mid-back muscles along the spine and the muscles around your hip level.

Pigeon's Pose

Pigeon's pose is great for the whole body, especially if your job requires you to sit for many hours.

To do it, you should sit with your knees slightly bent and your feet flat on the floor. Then bring your right knee forward. Then slide your leg back with the toes of your left foot pointed upward.

Then bring your legs toward each other to scissor your hips together. Then lengthen your spine and keep your chest open as you inhale. And when you exhale, your can rest your arms bent on the map, while keeping a straight line as you lean forward.

This hip flexor stretch can improve your posture and ease muscle pain in your upper body.

Chest Stretch

To do this stretch, draw both arms behind your back and your shoulder blades together. And press down through your palms to lower your upper back as much as possible.

This is a great one for shoulder and chest muscles that will help you keep a better posture.

Prayer Stretch

This one is great for your lower back muscles and also your upper leg muscles.

To do it, start with a kneeling posture, then reach your arms out in a straight line and lower your torso.

Tuck your head and gradually walk your hands up. And hold for around 15 seconds.

This stretch will help relieve pain in your neck and back.

Those exercises will in general help you maintain a correct posture while going about your everyday activities and also relieve existing pain while in a standing posture.

Make Sure Work Surfaces Are At The Right Height

Your chair height and desk height should be both at a comfortable level that doesn't require you to slouch to write on your keyboard or look at your screen.

Even a slight bend can harm your neck. So keep both at a head level.

Avoid Sitting In the Same Position For a Long Period

To help your hip flexor stretch correctly, switch sitting positions often.

If there's any reason why you can't, then just remind yourself to get up and move around for a bit before sitting again. And support your lower back by using a rolled-up towel that will help your back against the chair.

Wear Comfortable Flat or Low Heeled Shoes

Extremely long heels set up the body in an abnormal position that harms your back and even neck.

If you know you're going to stand or walk a lot, then avoid wearing heels. No matter how tempting and pretty they are, they keep your heels from having the right angle and have a bad butterfly effect on the rest of your body that is just not worth it.

Make Sure To Keep Your Shoulders Relaxed

Whether you will stand or sit for any given activity, make sure to keep your shoulders relaxed. Rounded shoulders, while might be comfortable at the moment, have harmful effects on your tendons and joints.

Keep Your Feet Shoulder Width Apart

When you stand, keep your feet shoulder-width apart even if it's tempting to bring your weight on one leg and relax the other. This can eventually have bad effects on your hip and leg muscles.

Do the same when sitting, whether behind a desk, watching television, or behind a steering wheel. And don't cross your legs as that will cause unequal weight distribution on your hips.

Leaving this article, you should have a general understanding of what makes poor posture and how to improve it. However, if you're experiencing extreme pains or have specific health conditions, then you should speak with your physical therapist before doing any changes to your lifestyle and embarking on new exercises.

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