Tips To Improve Your Body Posture
Friday, Aug 14, 2020, 7:49 pm
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1.Use An Ergonomic Chair
Ergonomic chairs are excellent for good posture. There are many brands to choose from, some with no back at all and a knee rest. Choose the one that best fits your lifestyle, and replace your old chair. If you are required to spend a lot of time at your desk, this is essential to good posture.
2.Distribute Body Weight Evenly
When standing, concentrate on distributing body weight evenly on both feet. All too often people will stand more on one leg or the other, flexing the hip and pushing their spine out of alignment. Making a conscious effort to balance out your weight throughout the day will be a great help with your posture.
3.Walk With A Book On Your Head
You've seen models do it, and with good reason. Walking with a book on your head forces you to walk straighter and with proper alignment. A few minutes a day can cause your muscles to remember the movement and you can auto correct during the day to mimic the posture.
4.Sleep On A Firm Mattress
Sleeping on a mattress that is too soft can cause pain and poor posture. A firm mattress can keep the spine aligned, helping to improve your posture night after night. Choose a firm to super firm mattress and sleep on your back versus your side or stomach. Make sure to choose a pillow that doesn't raise your head too high.
5.Lift With Your Legs
Always lift with your legs, not your back. If you must pick up heavy objects, bend down at the knees and push down in your heels as you lift with your legs. Never bend over and object and pull with your back. That is the best way to throw your back out of alignment.
6.Adjust The Headrest In Your Car
Adjust the headrest on your car until the top of your head is at the top of the head rest, no lower or no higher. If your headrest is too high, it can be pushing your head forward, and if it is too low, you are at risk for whiplash. People who spend a lot of time in their cars with the head rest pressing their head forward can develop bad posture.
7.Stand At Your Desk
Sitting too much can cause slouching and a curved spine. Take standing breaks from your desk, to stretch and align your spine. There are special desks that can allow you to work at your computer while standing. If your office allows it, or you work from home, this is a great idea for good posture.
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8.Use A Wall
Stand against a wall. Your head, shoulders, buttocks and calves should all touch the wall. If any of these are not touching, you are slouching. Stand in the correct position for a few minutes a day and then increase the time until you are able to adjust your posture without the wall.
9.Look Straight Ahead
Adjust your head so that your eyes are looking straight ahead without having to look up. All too often, people drop their heads, putting strain on their necks and curving their upper backs. Practice looking straight ahead without lifting your eyes. Lift your head and back instead and pull your shoulders back and your down.
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10.Align Yourself In The Mirror
Standing in the mirror, you can see your posture instantly. Try to stand sideways and then align your ears with your shoulders and your shoulders with your hips. See the difference between how you typically stand and the correct posture. By moving back and forth between the two you will begin to feel what the correct posture does to the body, and be able to correct your posture on the go.
11.Practice Yoga
Practicing yoga is a great way to improve your posture. Stretches loosen up muscles and ligaments, while the movements strengthen the core. The more you do yoga the better you become at it, hence the reason it is called a practice. Rolling from plow pose to sitting indian style, aligns the spine
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12.Strengthen Your Core
Strengthening your core is one of the best ways to improve your posture. Your muscles hold your skeletal system in place. By building strong muscles, they will support your spine, allowing you to stand straighter and taller. Try planks and side planks to strengthen your core, as well as reverse sit ups for your back.
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