Good posture is about more than standing up straight so you can look your best. It is an important part of your long-term health. Making sure that you hold your body the right way, whether you are moving or still, can prevent pain, injuries, and other health problems.
Four Steps to Better Posture
Step 1: Imagery
Think of a straight line passing through your body from ceiling to floor (through your ears, shoulders, hips, knees, and ankles). Now imagine that a strong cord attached to the top of your head is pulling you upward, making you taller. Try to hold your pelvis level — do not allow the lower back to sway — and resist the urge to stand on tiptoe. Instead, think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis.
Step 2: Shoulder Blade Squeeze
Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five, then relax. Repeat three or four times.
Step 3: Upper Body Stretch
Stand facing a corner with your arms raised, hands flat against the walls, and elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20 to 30 seconds. Relax.
Step 4: Arm-Across-Chest Stretch
Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds, then repeat on the other side.
Workout and Remodeling
Regular exercise helps improve your posture by strengthening the muscles that support your spine. Focus on exercises that target your core, back, and shoulder muscles. Pilates, yoga, and swimming are excellent choices for building postural strength.
Stretching
Stretching helps maintain flexibility in your muscles and joints. Tight muscles can pull your body out of alignment. A regular stretching routine, especially for the chest, shoulders, and hip flexors, can help correct postural imbalances.
Build Strength
Strengthening your core muscles — the muscles in your abdomen, lower back, and pelvis — is essential for good posture. Strong core muscles make it easier to maintain proper alignment throughout the day. Planks, bridges, and bird-dogs are effective exercises for building core strength.
Standing Posture Tips
- Stand with your weight mainly on the balls of your feet
- Keep your knees slightly bent
- Keep your feet about shoulder-width apart
- Let your arms hang naturally down the sides of the body
- Tuck your chin in a little to keep the head level
- Be sure your head is square on top of your spine, not pushed out forward
- Stand straight and tall with your shoulders pulled backward
- If standing for a long period of time, shift your weight from your toes to your heels, or one foot to the other