Handy Tips to Improve and Maintain Your Posture

by Apoorva Malhotra
tips-on-how-to-improve and maintain-posture

In the present modern world, it has become easier than ever to find yourself slumped over your phone or slouched over the laptop for hours at a stretch. Staying glued to the screens for long periods, particularly when you fail to maintain your posture perfectly, can have effects on your muscles, joints, and ligaments.

If your body has become used to staying hunched over for long durations, then it can be convenient to stay in the same bad posture, even when you are not using your phone or laptop. 

In case you want to get rid of poor posture, then read on and apply the tips mentioned below to maintain your posture. 

What is Posture?

Posture refers to how the individual holds their body. Postures are of two types:

  • Dynamic posture: It refers to the movement patterns and alignment of an individual’s body while doing any physical activity such as walking, running, or jogging.  
  • Static posture: It refers to how a person holds themselves when they are nor moving, for example, while sitting, standing, or sleeping. 

It is vital to ensure that you maintain a good dynamic and static posture.

Benefits of Good Posture

If you maintain a good posture, then you can enjoy the benefits given below: 

  • Keeps your bones and joints in the right alignment. 
  • Decreases the wear and tear of joint surfaces. 
  • Lowers the stress on ligaments. 
  • Minimizes the risk of back pain. 
  • Increases flexibility of the body. 
  • Strengthens the core. 
  • Boosts mood and relieves anxiety. 

Maintain Your Posture With These Effective Tips

Poor posture can result in backache, shoulder knots, digestion issues, and headache. In order to save yourself from these problems, you should learn how to maintain your posture. The following tips will help you do that: 

Stand Tall

You cannot fix poor posture by simply pulling back your shoulders. In order to improve and maintain your posture, you need to ensure proper alignment. Follow these steps for standing taller. 

  • First, take a slow deep breath, and stand tall while lengthening your head towards the ceiling. 
  • Relax your shoulders and pull back a little. 
  • Make sure your feet are a shoulder-width apart. 
  • Place most of your weight on the balls of your feet. 
  • Bend your knees slightly and engage your core. 

Sit at Your Desk Correctly

A lot of people, especially the ones who spend long hours on the computer, tend to slouch. If you have a slouching problem, then you should adopt a correct sitting position to maintain good posture. First and foremost, you should support your back. Make sure your chair provides adequate back support and is correctly adjusted. Moreover, while working on a desk, you should ensure that your feet are resting on the floor. Avoid sitting cross-legged as it might contribute to posture-related issues. 

In addition to this, your screen must be positioned at eye level. In case it is too high or too low, then you will have to bend your neck. 

Needless to say, you should not sit in the same position for long durations. Ensure that you keep changing your posture as and when possible. 

Hit the Hay the Right Way

If you maintain your posture while sleeping, then you will not only be able to enjoy a good night’s sleep, but it will also help your back. The best position for sleeping is on the back. When you are trying to fall asleep, you can try laying on your back with a pillow under your knees. This will offer support to the spine. In case you are unable to sleep on your back, then you should sleep on your sides while keeping your knees bent. To ensure that the hips are correctly aligned, consider placing a pillow between your knees. The pillow that you use for your head should be able to support the head along with the natural curve of the neck and shoulders. 

Exercise to Strengthen your Core

In order to improve and maintain your posture, you should focus on strengthening your core. Core refers to the abdominal and lower back muscles that connect the spine and pelvis. If you cannot do high-intensity workouts, then you can try low-impact ab exercises, yoga, and pilates to target your entire core. However, before and after starting the workout, make sure to stretch your body. If you have stiffness in your body because of ad posture, then you should try doing planks. They also help in strengthening the core and back. Moreover, you do not have to go to a gym to perform core-strengthening exercises; you can simply workout from home

Fix the Text Neck

On average, individuals spend around five hours per day looking at their phone screens. There is a new tech induced health hazard in town, known as text neck. If you hang your head forward and down while browsing your phone, and maintain this slouched position for extended periods of time, then you need to fix it. This position can lead to stiffness in shoulders, sore neck, and even headaches. In order to maintain your good posture while using your phone, you should keep your phone at eye level, with your elbows supported on your knees. From time to time, move your head from side to side and stretch your muscles. Be mindful of your posture every time you use your phone. 

Wrapping it up

Keeping a poor posture may cause some major health problems. Not only does it make us look less confident, but it can also lead to several chronic and long-lasting health problems such as chronic headaches and herniated disks. If you maintain your posture, you can keep your body aligned and stable. In order to achieve this, follow the tips mentioned above. 

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