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0 Maintaining proper posture is crucial for overall health and well-being. Poor posture can lead to back pain, neck discomfort, and reduced energy levels. Correcting your posture not only improves your appearance but also boosts your confidence and promotes long-term physical health. In this article, we’ll discuss the steps to correct your posture, tips for daily habits, and exercises to improve posture.
Understanding Posture
This is referring to the way a body holds itself when standing, sitting, or lying down. In this respect, good posture allows proper alignment of bones and joints, minimizes strain on the ligaments, and lets the muscles work at their best levels. Poor posture stresses muscles and makes them uncomfortable over time.
Steps to Correct Body Posture
1. Check Your Alignment
Stand upright with open chest and slumped, relaxed shoulders and aligned head with spine.
Keep your feet at a hip-width distance. Maintain your body weight evenly.
Do not stoop nor bow.
2. Adjust Your Sitting Posture
Sit straight and with your shoulders relaxed.
Keep your feet on the floor, with your knees bent at 90 degrees.
Use a chair that provides lumbar support to maintain the natural curve of your spine.
3. Set Up an Ergonomic Workspace
Gaze directly ahead at your computer screen.
Chair. An adjustable height chair with armrests.
Maintain your keyboard and mouse in position so as not to cause strain on the wrist.
4. Mindful Movement Practice
Do not stay in one position for too long.
Take breaks every 30 minutes to stretch and stand.
Bend at the knees and not at the waist when lifting objects.
5. Wearing orthosis/supportive shoes
Avoid high heels and other unsupportive footwear.
Choose shoes with good arch support to maintain balance.
Improving Posture with Exercises
Exercise will strengthen your muscles while helping to improve your posture.
1. Plank Pose
Stretches the core, shoulder, and back muscles.
2. Cat-Cow Stretch
Loosens the spine, reduces the stress.
3. Child’s Pose
Stretches the lower back and also helps relax.
4. Wall Angels
Improves shoulder mobility and upper back strength.
5. Chest Opener
It lowers rounding and expands the chest.
Daily Routine for Good Posture
Keep your spinal discs healthy by being hydrated. Sleep on a firm mattress and use a neck pillow.
Avoid using your smartphone too much in a bent-neck position.
Focus on deep breathing to keep the postures relaxed.
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