How To Improve Your Posture
Posted Sat Jan 28, 2012 11:13 PM
Nobody can disagree with the fact that a good posture is a sign of good health.
Be it a man or woman the first thing that catches our eyes is their posture. And that speaks a world about the person within. An erect, upright posture exudes confidence and grandeur, while the slouching and stooping person looks like a tired, defeated moron.
But the fact of the matter is that the young dudes and dudettes of today are finding it increasingly difficult to maintain a good posture. Why? During our school days we had to bear the burden of heavy bags, the weight of which made our backs stoop under the strain. Even when we sat down to study, our backs curled up into an arc. In fact I am pretty sure that even as you are reading this article, your back is all curled up.
A good posture is all about good health. But sadly, it is the most overlooked facet of fitness. An unsightly carriage may be the start of numerous backaches and back problems. You may also develop a permanent stoop if you are that careless. You use various cosmetics and fairness products to improve your complexion or skin, then why neglect the posture, which may be screaming at you, ‘Stand Upright.’
When you stand next to a full-length mirror, adjust your back so that it forms a straight line; erect shoulders, hips, knees and ankles. That’s how you should maintain your posture. But many of you may become the same old slouch potato as soon as you move away from the mirror!
While standing, it is also important to relax and bend your knees slightly. This is because a too erect posture would also look odd. Especially if you’re standing in a long queue, be sure to keep shifting your weight from one side to other. And while bending down to pick up something don’t put the full weight on the waist, but bend your knees along with your waist.
Now if you are standing with your back to a wall, your shoulder blades and backside of your head should touch the wall. Even while watching your favorite movie or surfing the net, you may be hunching your shoulders and slouching your poor back, and your neck would be leaning forward. This is definitely a wrong posture and it may lead to health problems like headaches and backaches. This position essentially relies on the bones and muscular strength of the body, rather than the spinal cord.
Even those who do regular exercises aren’t keen on good posture, and exercises like lifting weights or jogging doesn’t need a good posture. But meditation and yoga are a great way to improve your drooping posture. Yoga, especially, is an excellent way to develop the habit of good posture. In yoga, you have to sit and stand erect with your chest out and your shoulder blades pulled back.
Expert standing position
o While standing, make sure that your head is held up straight and your chin should be in and not jutting out. Make sure that your head is not tilted forward, sideways or backwards.
1- The earlobes should be in line with the middle of your shoulders.
2- Your shoulder blades should always be pulled back.
3- Your chest should be straight and so should your knees.
4- Keep your stomach tucked in and try not to keep your pelvis tilted forward or backward.
5- Don’t stand in a particular position for any length of time.
6- If it’s possible, try to adjust the height of your desk to a position that allows you to sit comfortably while allowing you to keep your back straight.
7- As a part of your posture improving exercise regime, first elevate your right foot and rest it on a low stool or box. After a few minutes switch your foot.
Expert Sitting position
1- Ever heard of rhomboids? They are those muscles that lie between your shoulders. You may do several exercises to work out your rhomboids.
2- Always use a high raised chair and sit with your hips kissing the back of the chair.
3- If the chair is inadequate in supporting your back, then keep a soft pillow at the back area to support your lower backside. It also fills up the straight area of a chair that leaves the lumbar area of your backside unsupported. Also, try not to sit in the same position for a long time and get up and take a break after every 30 minutes.
4- Also, if possible adjust the height of the chair, which would allow you to sit as straight as possible without feeling uncomfortable. Also try and keep your shoulders relaxed by resting your elbows on the arms of your chair.
5- While getting up, instead of bending your waist forward, stand up by first straightening your legs. Then immediately do a gentle stretching exercise to get rid of any lingering stiffness.
Expert driving position
1- While driving, take care not to tilt the seat far too back. That may make you lean forward and leave your lower backside unsupported.
2- Always keep a lumbar roll to support the small of your back. Also make sure that your knees are at a slightly higher level than your hips.
Use the helpful tips and guidelines mentioned above and make a difference in your posture for largely positive effects. By religiously following the above mentioned tips, not only will your posture improve but you will also suffer from lesser back pain than usual.
Posted Sun Jan 29, 2012 06:50 AM
Posted Sun Jan 29, 2012 09:59 PM
Posted Wed Mar 28, 2012 03:51 AM
Don't worry babe - we can just annoy each other with reminders to improve the way we sor, stand, walk and drive and we'll both have better posture
Posted Mon Apr 02, 2012 10:38 PM
Posted Fri Apr 13, 2012 07:37 AM
Posted Fri Apr 13, 2012 09:38 AM
Any movement that involves scapular retraction, like facepulls or T-bar rows. You may end up having to go lighter to focus on pinching your shoulder blades together. A good way to know if you're really using your rhomboids (and rear delts and lats and traps) is to hold the weight for a second or two at peak contraction. If you can't, then you just used momentum to move the weight, and most of that momentum was probably generated from the hips and not the muscles you're trying to strengthen.
Oh, and deadlifts work all muscles in the back (and everywhere else) and help with posture when done correctly.
Posted Sat Apr 14, 2012 03:16 AM
Posted Thu May 09, 2013 09:04 PM
This straightens and raises the chest andback, allowing for deeper deeper breathing and perfect shoulder posture. It will in turn affect your core muscles too