Are you stretching and trying to make a better posture but still unsure how to straighten up to balance and stand properly?
Most people assume they know how to improve their posture, and as essential as it is, it’s a topic that not everyone takes seriously. Good posture has ongoing positive effects that may not seem clear at first, but they’ll be vital further down the line.
While it’s a personal journey and involves a bit of self-reflection, we’re going to give you a short guide on how to achieve better posture and improve your life by doing so.
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Tips On How to Achieve Better Posture
Do a Self Assessment
Checking your posture will start by standing up straight with your feet together and looking in the mirror. Notice how you position your shoulders, neck, and head – are they forward, backward, or straight? Keeping them in a natural position is ideal.
Next, stand with your feet slightly apart, flex your feet into the ground, and relax your body. Are you standing with a normal arch or flat-footed? You should be standing with an arch and if your legs are straight, focus on arching your back into your stance.
Look at your stomach and hip area. Are they relaxed and centered or are they rolled forward?
To improve, focus on tucking your pelvis in and bringing your head and chest up. By assessing your position and making corrections, your posture will improve over time.
Use the Right Chair Support
People who sit for extended periods need the proper support for their back, neck, and arms. You should look for an office chair that is adjustable and designed specifically for back support.
Ergonomic office chairs are a good choice because they are designed to provide extra support for your lumbar spine and distribute your body weight evenly. Armrests should also be adjusted so that your shoulders and arms are relaxed while typing on the computer. By setting your chair in a comfortable position properly, you are helping to ensure that your body maintains proper posture throughout your work day.
Incorporate Posture-Correcting Exercises
A great place to start is with basic stretches, such as back extensions, neck stretches, and chest openers. Regular practice of these exercises helps to promote circulation and flexibility in the spine. Posture-correcting exercises can help to strengthen the muscles in the back and neck, which support our posture.
Building strength in the correct areas will help to promote great posture over time. Focus on proper core and gluteal strength and engaging activities that promote flexibility, such as yoga and Pilates. Stretching and foam rolling can help reduce tightness, tension, and strain in the muscles.
Another helpful exercise is to practice standing with good posture. Examples include keeping your head up, chest proud, and feet shoulder-width apart. Maintaining this pose for two to three minutes every hour will make a significant difference in your posture overall posture.
Finally, focus on improving your core strength. Doing planks, side extensions, and bird dogs will make a huge difference in supporting your posture. Incorporating these exercises into your routine is an effortless way to stay on top of improving your posture.
Wear Comfortable Footwear
To achieve a better posture, comfortable footwear is key. Make sure to choose footwear with good arch support as both flat sandals and high heels can cause arch and ankle pains due to lack of support.
Natural materials like leather should be sought whenever possible, as they provide breathability, comfort, and durability. It’s also best to look for soles with lots of cushioning, as they’ll not only be comfortable but provide extra cushioning and bounce to your step.
When wearing closed-toe shoes, ensure the toe box is wide enough to allow your toes to move and spread out, as this can make a big difference in maintaining good posture. Choose shoes with adjustable closures like laces, straps, and buckles, as this will allow you to make necessary adjustments if necessary.
Have the Right Form in Sleeping
Having the right form while sleeping can help you achieve a better posture. When you lay down to sleep, use the pillow to support your neck and head. Avoid propping your head up too high so that your spine is still in alignment.
When you sleep on your side, put a pillow between your legs to protect the natural curves of your lower back. This will help keep your spine and hips in a comfortable neutral position.
Do not sleep on your stomach, as it can cause you to arch your back unnecessarily. Make sure to consult your physician if you are dealing with any chronic back pain.
Consult a Physician
If you are suffering from posture problems, consulting with a physician and undergoing therapy is recommended. It is best to have a qualified medical professional assess your body alignment, muscle strength, and flexibility.
Your physician can help determine if you have any underlying medical conditions that are causing your posture issues. Therapy can then be designed to help address your specific problem areas and improve your body alignment.
Physical therapy can also be beneficial to help improve flexibility, strength, range of motion, and muscle control. It can also be used for back issues caused by car accidents. You can always check with a service provider for the best car accident chiropractors in your area.
Achieve Better Posture for a Better You
Regardless of age or fitness level, almost anyone can achieve better posture with mindful practice. You can improve your physical and mental health by making small changes in how you sit and stand.
Commit yourself by adding posture-strengthening exercises and stretches into your daily routine. You’re sure to feel the difference and soon achieve a healthier and more confident frame.
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