How to improve your posture

Your posture plays a key role in appearance, and even helps in the formation of his personality.

Maintain good posture while sitting, standing, walking or sleep helps keep your body in proper alignment.

also it improves balance, which reduces the risk of falls, and prevents sore muscles and neck and back pain.

On the other hand, poor posture can affect your physical and emotional well-being, and can disrupt your sleep. It can even lead to breathing problems, joint pain, difficulty walking and hunched back and increasing your risk of falls with age.

There is no simple test mirror who can help review its position. Stand in front of a full length mirror and check if:

  • his head is erect
  • his shoulders are level
  • spaces between the arms and parties seem equal
  • hips are level
  • kneecaps face the front
  • your feet are symmetrical from side to side and ankles are straight

it is not born with poor posture. Your lifestyle and the way you walk around, sit in your chair or sleep at night leads to poor posture. Fortunately, it takes minimal effort to improve your posture.

how to improve your posture

Here are the 10 best ways to improve your posture.

1. Always Walk Tall

natural design of the body makes walking without effort, but standing and walking incorrectly can lead to poor posture. It can also cause problems such as fatigue, stiff joints and sore, tight muscles.

When walking, try to ‘walk tall’. This means you must keep your head up, eyes staring straight ahead, shoulders should be straight and square, and your weight should be balanced evenly on both feet.

Imagining a rope tied to the top of his head pulling up, you can learn the art of walking in the right way.

can also improve your balance while walking on the sand with a balance board in the head. This helps correct your posture to walk.

until you have mastered your stance, remember that no slouch when walking. When standing, avoid leaning on one leg or “hanging hip”, as it can lead to muscle imbalances in the pelvic region due to the pressure on one side of the lower back and hip.

To help avoid slouching, Stand with your back against a wall, with the back of the head, shoulders and buttocks simply touching the wall. Being in this position for 10 to 15 minutes a few times a day.

2. Sleep on your back

It is true that you can not consciously maintain a particular posture during sleep, but your sleep can have an effect on your posture.

For example, sleeping on your back can help improve your posture. When sleeping on your back, spinal cord receives adequate support from the bed and her shoulders are perfectly aligned with the body.

Furthermore, improper sleep posture can damage your back and lead to body ache. Sleeping on your side or stomach can damage the spine and nervous system.

Use a firm mattress, which provides better support the body during sleep. The pillows also make a great different. Use a pillow that is neither too soft nor too hard.

Get a pillow that provides enough support to keep your neck in a neutral position while sleeping. A flat pillow is better when you sleep on your back. Be sure to keep the pillow under the head and neck, rather than below the shoulders.

To reduce stress on the lower lumbar area, place 1 or 2 pillows under your knees.

3. Take regular breaks from sitting

Even if a perfect posture is practiced while sitting, it is important to take frequent breaks. Sitting for long hours in the same position can make you feel exhausted and tense, and even cause pain in the neck and back.

may also cause a reduction in blood flow, increased stress, reduced creativity and make you less energetic.

Keep in mind that your body is not designed to sit all day. So, after sitting for an hour, get up and stretch, walk, do some exercise or just stay in place for at least 5 minutes.

If you are prone to forgetting to take when absorbed breaks at work, set reminders on your phone or computer or put a note in a place where you can always see.

4. Wear shoes with low heels

High heels and stilettos are fashionable and very popular among women, but they are simply not good for your posture.

The use of high heels for a long time takes a toll on the spine, ankles, hips, knees and feet, which in turn alters your posture and gait.

A 2009 review published in the Journal of the American Podiatric Medical Association highlights the negative effects of altitude high heel gait and posture and the kinetics and kinematics of the foot, ankle, knee, hip and spine.

Moreover, a study of 2013 published in a Brazilian magazine, Scielo Brasi reports that high-heeled shoes in adolescents can lead to the development of postural disorders such as posture forward head , lordosis, pelvic anteversion and valgus knee.

high heels can also cause chronic foot problems, as well as the leg and back pain.

as a general rule, keep your heels no more than 2 inches. Whenever possible, go without shoes. This helps build the muscles of the feet, which are essential for good posture.

5. The practice of yoga

Yoga is excellent for posture and general health. This helps to improve your balance, strengthen core muscles, lengthen your spine and increase flexibility. All these factors are important to improve your posture.

Tadasana or Mountain Pose is one of the basic yoga poses that everyone should practice. To do this pose :.

  1. right, feet touching each other and heels slightly apart
  2. Stand

  3. Lift and spread the fingers and toes, and gently move back and forth.
  4. gradually reduce this swaying to a standstill, with his uniform on his feet so balanced weight.
  5. sign your thigh muscles, lift your knees and pull in the lower abdomen.
  6. Press your shoulder blades in the back, and then expand through and release them in the back.
  7. Hold for 30 to 60 seconds, breathing deeply.

Along with tadasana, other yoga postures that help improve posture includes Vrksasana (tree pose), Uttanasana (standing forward bend), Bhujangasana (Cobra Pose), Balasana (posture the child), Salabhasana (locust pose) and Adho Mukha Svanasana (downward facing dog).

always learn yoga under the guidance of an expert when you’re starting. To reap the benefits of yoga, it is important to do it the right way.

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6. Do not slouch during use computer or mobile

Those who spend several hours a day working on a computer or a mobile device or tablet unconsciously adopt bad posture habits, such as hunching your back.

one humped back is a sign of chest tightness and weak upper back. Over time, a hunched back can lead to development of a rounded upper back, which can cause stiffness in the shoulder and upper back. This is a sign of poor posture.

If you have to spend a lot of time working at a computer, be sure to use a suitable monitor, desk and chair height for you. Always keep your head in a neutral position with the monitor at eye level.

When a mobile device is used, bring the screen to eye level to prevent getting head bent forward or too high. For tablets, use a case that allows you to prop up the tablet on a table. This will reduce the stiffness in the neck.

Also, avoid propping your phone or mobile device between ear and shoulder, as it puts strain on the muscles of the neck, back and shoulders.

To avoid a hunched back, to do upper back, neck and back strengthening exercises shoulder. exercises neck posture is also recommended to help correct this poor posture.

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