The benefits of good posture are both physical and emotional. Poor posture can negatively affect your breathing, circulation, digestion and the wear and tear of joints and muscles. Psychologically, research has shown that posture can affect our emotions and thoughts, in the same way that emotions and thoughts can affect posture.
Take control of your posture with these tips to create positive habits that leave you feeling healthier, stronger and happier – inside and out.
1. Get to Know Your Posture
Ask a friend to take two full-length photos of you, one from the front and one from the side. Wear something form-fitting so you can see the alignment of your body.
If your ear is located beyond the midpoint of your shoulder, your head is too far forward. If you can see your shoulder blade, then your back is too rounded. A belly can indicate an anterior pelvic tilt, and your shoulders and hips should appear level.
Simply by becoming aware of where your posture problems lie, can help you to make a conscious effort to correct them.
2. Book a Chiropractor
Find a chiropractor who can help you get your spine and back into the correct alignment. Long-term incorrect vertebra locations can make it impossible to improve your posture without relocating them.
Once you are back in line, you will find it much easier to keep a good posture, and following an exercise regimen which strengthens your core muscles will help you maintain your newly corrected positioning.
3. Exercise for Good Posture
Yoga is one of the best forms of exercise to improve posture. The gentle stretching movements help increase mobility and suppleness, particularly in the neck and spine. Yoga also helps to balance both sides of your body, increasing harmony and keeping you correctly aligned.
Performing exercises to increase your core muscle strength will also greatly help your posture. Having well-toned abdominal and back muscles will keep you straighter.
Trampolining is an excellent way to strengthen your bones, improve your coordination and make you more aware of your body. When performing any kind of exercise keep your posture in mind and correct it, as necessary, to get the full benefit of the exercise you are doing.
4. Make the Most of Time Spent Sitting
If you spend a large amount of time seated, chances are you are not in the correct position and this can lead to bad posture, back and neck aches. You should sit with your feet flat on the floor and never with your legs crossed.
If your feet do not reach the floor correctly invest in a footrest or place a couple of large books under them. Make sure that your lower back is supported, either with a special ergonomically designed backrest or by rolling up a towel and locating it in position.
Remember to take breaks and get up and move about regularly. If you spend long hours sitting, investing in an ergonomically designed chair can really assist you to maintain good posture. At home kneeling chairs can be a great option. They take a while to get used to, but their unique design helps throw your pelvis forward, which naturally lines up your spine correctly. Most kneeling chairs have a rocker bottom which encourages you to keep moving to re-establish balance at all times.
A similar, less costly idea is the saddle seat which is simply a saddle attached to a ball. This can be used to convert any regular chair into an ergonomic one which keeps your body in constant motion.
5. Invest in Rocker-Soled Shoes
Rocker bottom shoes are a great posture aid. They work on the same instability principal as rocking footrests and chairs. The rounded bottoms encourage correct walking technique, and as the body naturally craves balance, the imbalance created by the rockers ensures you keep moving constantly. This helps to strengthen and build the core muscles necessary for good posture.
While this type of shoe was once only available as trainers, they now come in a wide range of styles and colours, making them ideal for everyday use and work wear, so you can join a growing number of people experiencing postural improvements simply by slipping into a rocker-bottomed shoe every morning.
6. Try a Posture Correcting Gadget
If you spend your work day sitting it can be easy to develop poor postural habits, even when your’e making a concerted effort. With a little help from UPRIGHT GO however, you’ll be well on your way to improved posture and a stronger back in no time, thanks to friendly vibrating reminders.
The UPRIGHT GO device attaches to your upper-back using a special hypoallergenic adhesive sticker and gently vibrates on your back to alert you whenever it detects you slouching.
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Article by Johanna Cider: Freelance writer from New Zealand with experience writing across a range of topics including health and wellness. You can read more of her work on her Tumblr.