How Can You Achieve Good Posture?


Poor posture isn’t bad news just because it makes you look bad. Over time, it changes the shape and alignment of your spine, hips, shoulders, and knees! The misaligned vertebrae, for instance, won’t just lead to back ache. They can also affect the flexibility and strength of joints and muscles all over your body.

Fortunately, it is never too late to correct your posture. Practice long enough and it will become ingrained in you.

Below we mention some ways through which it is possible to achieve good posture:

Do the Forward Head Exercise

When the muscles present at the back of your neck become stiff due to stress or continuously staying in one position, you might have a problem in your hands. Fix it by moving only your head forward. Try going as low as you can but don’t move any other part of your body. As your chin bends towards your sternum, you will feel your neck muscles beginning to stretch. Maintain the position as you count to five. Repeat this exercise at least 10 times a day.

Snow Angels Exercise

Try this exercise every morning and night. Lie down on the floor and as the name of the exercise suggests, make snow angels on it. Do it slowly and continue for two or three minutes.  This will loosen up your limbs and reduce the strain they are under.

Go to Bed Right

Did you know there is a right way to lie down and a wrong one? If you didn’t, then you might have a bad lying down posture! But that’s okay because you can improve it easily. Firstly, go shopping for mattresses. While experts will tell you all sorts of things from buying a firm mattress to the softest one, they won’t be the ones sleeping on it. Therefore, get the mattress that you are comfortable sleeping on and while you are at it, grab a good pillow too. Special pillows that can help with postural problems are also available. However, we hope that you won’t need them. When you go to bed, lie down on your side or back and never on your stomach. If you have been dealing with back pain, a good lying down posture can help alleviate it. Place a pillow between your legs or knees, depending on whether you sleep on your side or back, respectively.

Stop the Tottering

High heeled shoes might look amazing but they are really bad news for your posture. Similarly, stay away from thick-soled shoes because they won’t do your posture any favors either. The smartest way to strengthen the muscles in your feet is by going barefoot whenever you can. To get used to the feeling, spend some time walking on the sand or the grass daily. Think about it: your feet are the foundation that your posture is built on. Strong muscles in aligned feet mean a strong foundation.

Strengthen your Core

The single leg extension exercise can help strengthen your core muscles. It is highly important that these muscles be able to work together for the stability of your pelvis. In order to perform this exercise, start by lying down on your back. Bend your knees and bring your hands up until they are behind your head. Place your feet flat and press the lower part of your back into the floor. While you are doing that, move your head off the floor. Let out a breath and pull your navel in and up. Make sure your back maintains the position while slowly pulling a knee into your chest. Meanwhile your leg should be extended in a straight line and off the floor, forming an angle of 45-degree. Switch legs and repeat the exercise at least 5-10 times with each leg.

Stay Vigilant

So far you have learned that there is a “right” way to lie down. When you lay down after an exhausting day, it can be difficult to force yourself to follow all the rules. But maintain a good posture all the time is the only way to turn this into a habit. There are also ways of maintaining a good posture when you walk or sit down or are simply standing. No matter what you are doing, improving your posture cannot be a one-and-done proposition. You’d need to stay vigilant all the time. For instance, when you go for a walk, it is a good idea to check your posture every time you halt during your walk. Brisk walkers should do a posture check when they pause to take a drink of water. Constant vigilance is the only way you can break out of bad habits when it comes to posture!

Extending your Back for Good Posture

This exercise is known as the Cobra Pose. Practicing this pose regularly and increasing the frequency with practice can help strengthen the muscles in your lower back. These muscles keep you from slouching. As a starting position, lie down on the floor, stomach facing down. Place your palms flat on the floor positioning them close to your ribs. Your legs should be straight and extended with the tops of your feet pressing down into the floor. Let out a deep breath and pull your abdominal muscles in and up. Raise your torso off the floor slowly, using only your back muscles. Don’t let your arms support your weight in any way. Look down for a few seconds so as to relax your neck muscles. Slowly go back to starting position. Repeat three to five times daily until you begin to feel the difference.

As you can see, it is possible to achieve good posture. However, we have a lifetime’s worth of bad habits to break and that isn’t always easy to do. Good posture demands constant vigilance, which can be hard, given how busy our lives are! The posture corrector from  Body & Perfect can be worn at home and outside. It is discreet and completely effective. Start wearing one today and improve your posture for a better, healthier tomorrow!