Many of us spend our days hunched over computer screens (or art tables or school desks or microscopes…) And unfortunately, our modern life means a higher risk of poor posture. So if you're feeling a little stiff or sore, try these steps to better posture.
Maintaining proper posture actually helps with mental clarity, concentration, organ function, blood flow, energy levels, and even weight loss! So how can you get started on improving your own life through better posture? Read on for our top tips.
Start seated
First, work on improving your seated posture. When we slouch, slump, or simply sit in the wrong way, we put stress and strain on our muscles and tissues. This can lead to long-term posture problems and even injury.
Here's how to improve your seated posture:
- Adjust your chair so it properly supports your back
- Ensure your knees are just lower than your hips when your feet are flat on the floor.
- Move your chair to the right position, so you can type with straight wrists and forearms.
- Get used to keeping your feet flat on the floor – or use a foot rest if you need.
- Ensure your screen is at eye level, about an arm's length away from you.
- Never slouch!
Take a posture photo
Have someone take a photo of you standing still, so you can pinpoint any posture problems. As explained in this article, you might like to march on the spot for a few beats, so you can get an accurate snapshot of your stance.
Study the photos to see if your head, shoulders, back and hips are in correct alignment. If not, look for:
- Swaying or tilting your hips too far forward beyond head level
- Sticking your butt out
- Hunching your shoulders forward
- Rounded shoulders
- Pitching your head forward
- Tilting your head to the side
- One shoulder higher than the other
- One hip higher than the other
- Feet and ankles facing out or in (they should be straight)
Stand up straight and tall
Not only does standing up tall lead to healthy posture, but it also makes you feel and look longer and slimmer. You'll be surprised at how this ideal posture can inspire feelings of confidence and positivity. Here's how to do this posture correction:
- Keep your shoulders back and down
- Stand against a wall if the first tip seems difficult. After that, step away from it while imagining your back is still on the wall.
- Stand with your shoulders relaxed but pulled back.
- Straighten your knees.
- Tuck your belly in and don't stick your butt out.
- Maintain good head posture by keeping it aligned with your neck and keeping your chin tucked underneath.
Stretch arms, shoulders and back
Stretching regularly will make you feel better throughout the day. Plus, it will help you achieve postural alignment in no time.
- Get up from your chair or computer at least once every hour to stretch out your arms, shoulders and back
- Try yoga stretches for flexibility in abdominal muscles and to relieve shoulder pain as well.
- Basic back extension is also a great way to relieve lower and upper back muscles. All you need is a Pilates or yoga mat to perform this exercise.
Wear shoes with comfortable heels
Wearing high heels for extended periods of time strains your leg muscles, restricts blood flow, causes knee pain and results in muscle tightness in your back. In addition, it can lead to lumbar hyperlordosis, a bad posture characterized by excessive curving of the lower back. To fix this problem:
- Wear shoes with comfortable heels
- Consider wedge or chunky heels over stilettos
- Use orthotics to support the arch of your feet and relieve foot, leg and back pain
- Don't wear high heels at all if possible
Observe proper posture while texting or talking on the phone
There is no doubt that mobile phones have created bad habits in us. When you text, you bend your head to your phone, straining the neck muscles and causing chronic neck pain. Similarly, keeping your phone between your ear and shoulder while conversing with someone on the other end of the line and doing another activity is not a good idea. Multitasking certainly contributes to poor posture. To address neck pain caused by the improper use of your phone, do the following:
- Bring your phone to eye level instead of bending your head too long to read or text a message. This will keep your spine in a neutral position.
- Hold the phone with your hand, not your shoulder and neck.
- Don't be a slave to your phone. Get screen breaks for at least 15 minutes.
- Stretch and rotate your neck every now and then.
Get the proper alignment
There are different stretches you can do for each of the problems above. But for the best results and improvement, it's worth seeing a specialist. A physiotherapist, osteopath or chiropractor are an example of the practitioners who can help you get into better alignment – and improve your posture.
Being conscious of good posture will help you maintain it through your everyday activities. You don't have to be stuck sitting in front of a computer all day long. Make sure that whenever possible, you are maintaining correct posture. If this means taking breaks while studying in order to walk around, so be it! Remember why you are doing this in the first place — to achieve mental clarity, increase energy levels, improve organ function and look better. Using these benefits as motivation can help you maintain good posture much more easily.
Originally published on May 01, 2017
