How to Attain the Perfect Posture?
When you have a good posture, you will look young even as you age. You may often hear that good posture is important for health. In fact, it is good for the bones. However, many people usually overlook the need for perfect posture.
Some may develop a habit of slouching for many years which can lead to various health problems like a backache. For you to fully understand the need for perfect posture, let’s first determine what posture is.
What Is Posture?
Posture is the position how you hold your body when standing, sitting, or lying down. With proper posture, you will maintain the correct alignment of body parts with the right amount of muscle tension against gravity. The absence of posture will lead you to fall to the ground.
Your muscles automatically maintain good posture even if you don't think about it. Various muscles are important to maintain proper posture, and these are the hamstrings and large back muscles. Postural muscles, on the other hand, maintain posture and balance.
Now that you have understood posture, the next question is "How To Attain The Perfect Posture?"
You may find this weird but, according to Harvard Health Publishing, you need to think of a straight line. Your ears, shoulders, hips, knees, and ankles must be properly aligned vertically. It seems like there is a cord that is attached to your head, and this is pulling you upward. You must hold the pelvis level but you must not stand on tiptoe. It's like stretching your head toward the ceiling. You make this into a habit so that you don't slouch.
Strengthen your core
The core refers to the muscles of your abdomen and pelvic area. These muscles are the foundation of good posture. You should squeeze your shoulder blade. You can do this by sitting on a chair or even on the floor. Your hands must rest on your thigh. The shoulders must be down while the chin is on the right level. Your shoulders are at the back and squeeze your shoulder blades together. You can hold this and count up to five. This must be repeated three times.
Do the right exercise
There are various exercises, which can help you maintain proper posture. Among them are yoga and pilates. This will strengthen your core, and increases awareness about your body. When you regularly do yoga, you will be able to listen to your own body and respond to it.
You can also lift weights because this will build strength and power. Aside from that, this will also strengthen the spine, which can improve posture. You can do this through the use of a barbell.
It is also effective to do stretching, walking, and standing at least 30 minutes a day. This will help you achieve proper posture and prevent you from having a sedentary lifestyle. This is helpful when the nature of your work is always sitting in the office. It is nice if you take a break and stretch out.
Support your spine
The time comes when your bones weaken, especially for those who are in the menopausal stage. There are exercises that target the back extensors, neck flexors, pelvic muscles, and side muscles. There are also machines that can help you, especially if you visit the gym.
There are posture correctors that you can use too like the ones from Body and Perfect. This will prevent you from slouching so that you will not experience back pain. This works as a shoulder posture brace. This is helpful if you are prone to stress pain.
Take Enough Vitamins and Minerals
Your bones become weak when you don't have enough vitamins and minerals in your body like vitamin D and calcium. When your bones are weak, it affects your posture, which can lead to back pain. Vitamin D is needed not just for your bones, but for your muscles as well. You can get vitamin D through sunlight and some of the foods you eat. You can also consume calcium from dairy products like milk.
Lastly, you must maintain the perfect posture by doing all the tips above. In this way, you will look and feel good.