5 Steps To improving Your Posture You Need To Follow!

The need to improve your posture is becoming more and more popular in our society.

As technology makes it easier to do everything you want from one place, more and more people are developing a sedentary lifestyle.

Many people are required to work long hours at the computer which puts them at risk for bad posture. Many people also choose television or video games as their choice entertainment and spend long hours sitting or laying down.

Bad posture can lead to headaches, increased stress levels, misalignment of your spine and increases your risk of being injured.   About 33% of all office workplace injuries & illness are related to musculoskeletal disorders[1], more than often brought on by poor posture.

This article will detail a few things you can do to improve your posture.

Keep your head aligned

Start with aligning your head with your computer screen or whatever it is you’re looking at. Hunching all day causes us to lean our head forward slightly, this causes tight muscles in the back of your neck.

Sit upright in your chair and make sure you have proper lumbar support. Lumbar support means having your lower back supported which makes it easier to sit up straight and align your head. If you don’t have a proper chair, try using a pillow, purse or rolled up towel to support your back while you sit.

Take time to stretch

Stretching your body is an excellent way to improve your posture. Being hunched over at a desk tightens your chest, shoulder and neck muscles. It also causes your shoulders to rotate forward out of natural alignment.

Take the time to stretch your chest especially. Rounded shoulders indicate tight chest muscles and weak back muscles. Here are some chest stretches you can do:

Exercises to improve posture:

Recognize the warning signs of bad posture:

  • Having back pain that gets better after switching position
  • Neck pain that moves downwards into the upper & lower back
  • Having back pain after work but not on the weekends or days off
  • A tendency to slouch when you sit down

Make sure you exercise

If you have to sit lots at your job, then it’s important that your give your body the exercise it needs to stay healthy.  You’ll also need to make sure you’re properly fuelling your body after working out.  Sitting long hours puts you at risk for hip & leg problems if you’re not moving enough during the day.

During your workouts make sure to target your legs and hamstrings. Do the proper stretches for your hips, glutes and all other muscles to make sure they are nice and loose before exercising them.

Strengthening your back is a good way to improve your body’s overall strength when it comes to sitting up straight. When you have weak lower back muscles, they become tight and tired from being continually used when sitting down.

It’s important to make sure your back & abdominal muscles are strong enough to balance out your weight when sitting.

Move your feet while sitting

While sitting down move your feet around as much as possible. Sitting with your legs crossed causes poor circulation and can lead to misaligned posture. Crossing your legs puts added pressure on your spine and hips, contributing to poor posture.

Sit upright with your feet on a flat surface; move them around frequently to keep your blood circulating properly. Try working standing up for some periods of time.


Maintaining good posture will be difficult at first since your body will be getting used to using new muscles.  Applying the above techniques consistently will work to fix your posture!

tips to improve posture


References

[1] https://books.google.ca/books?id=T5qKAwAAQBAJ&pg=PA454&lpg=PA454&dq=%22of+all+workplace+injuries%22+%22musculoskeletal%22&source=bl&ots=BzQcswqvfT&sig=X-7IVxwhrq-AwD5hWiHQxJnCz0E&hl=en&sa=X&ved=0CDAQ6AEwA2oVChMIqbmSw5D9xgIVkxiSCh0HtAYD#v=onepage&q=%22of%20all%20workplace%20injuries%22%20%22musculoskeletal%22&f=false

[2] http://www.bodybuilding.com/exercises/detail/view/name/barbell-shoulder-press

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