Many of us had our mothers bugging us for years to
stand up straight. While the nagging may have been annoying, they probably had
a point. Having good posture not only makes you look better and improves
confidence, but it helps with breathing and circulation, decrease muscle
spasms, and even helps your mood.
“When someone is confident and in a winning mood,
they bring their shoulders back, their head over their shoulders and their arms
raised up,” says Marvin C. Lee, a chiropractor in Los Angeles. “Good posture can promote these
feelings.”
With so many people sitting at their desks for the
majority of the day, bad posture has become commonplace. Having bad posture can
negatively affect your body, including your back, jaw, hips, and knees. This
can cause a lot of pain, along with long-term damage.
“We as humans were never meant to evolve into such
sedentary creatures,” says Lee. “The prolonged sitting, hunched over our phones
and computers, contributes a lot to our poor postures.”
It is not too late. Just because you have bad
posture now doesn’t mean you can’t fix the way you stand. Strengthening the
proper muscles and focusing on how you sit and stand can help you attain proper
alignment. If you find yourself constantly slumped over, consider trying some
of the following tips for better posture.
GET UP AND MOVE
“Get up at least once an hour to go to the bathroom, bust out a quick set of
stretches, or get yourself a glass of water,” says Lee. Staying hunched over at
your desk can cause bad posture, so any chance you have to move around, take
it.
SWITCH TO A STANDING DESK
While this may not be possible for everyone, getting a standing desk allows you
to stay upright while you’re working and avoid the slouched-over position
that’s so detrimental to our alignment.
TRAIN YOUR MUSCLES
By taking up a regular exercise regimen, you can train your body to not only be
stronger, but to hold itself up properly. “Be diligent about proper posture
while working out so you can train the proper muscles to hold that posture
while you are at rest,” says Dr. Matt DeLeva, another chiropractor in Los Angeles.
DO A DESK STRETCH
There are many stretches you can do while seated at your desk that incorporate
the shoulders, neck, back, and legs. Try a simple hamstring stretch or an easy
twist to keep your muscles from tensing up in the same position all day.
TAKE UP YOGA
Many yoga poses
incorporate back stretches, strengthen your core, and help with relaxation and
flexibility. Yoga also helps bring more awareness to your body, which can help
you pay attention to how you carry yourself.
CHANGE THE WAY YOU SIT
You can have the nicest and most ergonomic chair, but if you are sitting
improperly in it, your posture will be affected. “Try lifting your chair or
putting a pad under you so that your knees are lower than your hips,” says
DeLeva. This will keep the correct curvature in your back and neck.
By: Carina Wolff
