Maintaining good posture is an important part of both preserving your health and improving your overall spinal health. Unfortunately, the majority of us continue to practice bad habits. This post will look at several ways to improve your posture.
Proper posture allows one to work more efficiently with less strain on your body’s ligaments and muscles
Don’t bend your neck down to view your cell phone
All of us are likely guilty of looking down to stare at our cell phone. However, this does no favors for your posture. Because you are straining your neck to look downwards, your spine is being negatively impacted. Instead of looking down at your phone, try to practice bringing your mobile device higher or lay down and lift the phone to eye level. This reduces the pressure you are putting on your back.
Avoid wearing high heels
Although high heels are fashionable they also put added pressure on your spine and nerves. This can potentially cause back pain, knee pain, and joint pain. Wearing heels can also cause a hyperlordosis or an exaggerated sway in the lower spine. This causes increased pressure put on the joints in an otherwise compromised position. Therefore, unless it is an important event, try to dress in casual shoes.
Perform yoga stretches
If your goal is to improve your posture then it is important to perform exercises that train your body to stand straight and maintain perfect posture. One of the very best ways to achieve this is through Yoga stretches. Some of the most common yoga stretches for improved posture include tree pose, cobra pose, and downward facing dog pose. These yoga stretches will improve both your posture and flexibility.
Get the right mattress
An underrated aspect of maintaining excellent posture is having the correct mattress. Mattresses that sink in and prevent your body from maintaining correct alignment are detrimental to your posture and should be avoided if possible. Instead of this type of mattress, go for one that is firmer and keeps your entire body aligned, this will undoubtedly improve your posture. It’s important to be mindful of how you sleep. If you’re a side sleeper, stomach sleeper, or back sleeper, choose the correct firmness depending on your sleep habits. Make sure there is no excess arching in your back.
Wall Angel Exercise
One of the best ways to improve your posture is performing simple exercises. One of the best exercises is the Wall Angel, which is a simple exercise where you stand back against a wall and bring your arms up above your head while also bending your elbow to form a “W.” After holding the “W” position for a few seconds, relax your elbows and raise your arms to form the letter “Y.” You can repeat this exercise multiple times. The Wall Angel stretches out your shoulder, which aids in enhancing your posture.
Perform the Y’s and T’s exercise
Another effective exercise to help you is known as the Y’s and T’s exercise. This exercise requires an elevated surface such as an exercise bench, while you have the option of using very light weights (1lb) or no weights at all. Perform this exercise by lying flat on your stomach on an exercise position. Next, extend your arms outwards to form a “Y” position. Bring your arms back and squeeze your back. Repeat. Then stretch your arms outwards to form a “T” position. Bring your arms back and squeeze. Repeat. These exercises strengthen the rhomboid major and rhomboid minor, allowing for improvement.
Be patient with yourself
If you have had poor habits your entire life then it will be a slow and steady process to improve your posture. However, if you stay patient with yourself and practice some of the tips outlined above, you will end up seeing positive results.
There you have it, seven tips regarding improving your posture. Apply these habits to your everyday life and you will have excellent posture, boosting your confidence and diminishing the risk of posture related injuries and pain.