Correct posture makes you look more attractive and your mood is better. However, improving posture is not easy. If lately your body has been slouching a lot, try to restore your posture while going about your daily life, starting with improving the way you walk to sleeping position. This process takes a lot of time, but you can use mental tips and do some movement to strengthen the muscles.
Step
Method 1 of 4: Improving Standing and Walking
Step 1. Find a point of balance by standing straight while straightening your back
Keep your head straight so your chin is pointing at the floor, pull your shoulders back slightly, and pull your belly button toward your spine. Let your arms hang relaxed at your sides.
- Spread your feet shoulder width apart like you want to start exercising.
- Imagine there is a rope pulling your body up. While standing straight, imagine a rope coming down from the ceiling until it touches the crown and then pulling your body up. Try to point your tailbone toward the floor and don't move your toes. Use this visualization as a guide to discover what it would be like if you were standing with the correct posture.
Step 2. Use the wall to figure out the correct posture
Stand with your back to the door or wall. Let only the back of the head, shoulders, and buttocks touch the wall. Leave a distance of 5-10 cm between the heel and the wall. Slip your palm between the wall and your back to check for gaps.
- Make sure you can still tuck your palms behind your back, but only slightly. If the gap is still wide enough, pull your belly button back toward your spine to make your back straighter.
- If you can't tuck your palms in, arch your back slightly.
- Maintain this posture while walking away from the wall and keep checking your posture if necessary.
Step 3. Have someone put an X-shaped tape on your back to improve posture
Have him apply tape from right shoulder to left waist and and from left shoulder to right waist to form an X on the back. Also attach the horizontal tape that connects the left and right shoulders right at the top end of the letter X. Let the tape stay on all day to hold the back position so that it doesn't change.
- This technique is most effective if you pull your shoulders back before applying the tape.
- Use a special plaster for the skin, such as a plaster to cover a wound.
- In addition to using plasters, you can buy tools to improve posture online.
Step 4. Use the ball of the foot as a fulcrum when standing
Your body tends to slouch if you stand using your heels as a fulcrum. Therefore, get in the habit of standing up straight while moving the fulcrum slightly forward.
Now, swing back so that your weight is on your heels. Notice if your current posture is bent just by doing this movement
Step 5. Keep your balance like you are carrying a book on your crown
Imagine that you put a thick book on top of your head and walk around trying to maintain your balance. To make it easier, use a thick book you have at home to practice for a few minutes.
- Maintain correct posture while walking. Walking with correct posture is a continuation of standing with correct posture. Keep your head straight, pull your shoulders back, chest out, and look straight ahead as you walk.
- Don't lean your head forward.
Step 6. Wear supportive footwear when standing and walking
Choose shoes with a thick enough base to support your body so you can stand up straight. Also, make sure there is arch support on the sole of the shoe. Good posture should start from the soles of the feet.
- Do not wear high heels because it can cause posture problems.
- If you want to stand long enough, make sure there are pads that support the soles of the feet so that your feet feel more comfortable.
Method 2 of 4: Correcting Sitting Position
Step 1. Position yourself while sitting so that your back forms a right angle with your thighs
Make sure your thighs form a right angle with your calves. Sit with your shoulders back, body facing straight ahead, holding your head up while making sure your neck, back, and heels are in a straight vertical line.
Align your back with the back of your office chair so you don't bend over or lean back. This may often happen after you've been sitting at work for a very long time
Step 2. Check your posture by sitting on your palms
Sit on the floor and tuck your palms under your sitting bones. Point your palms towards the floor. Adjust the position of your hands until you can feel your center of gravity in the center of each palm. This is the best sitting position.
Step 3. Adjust your feet and keep your feet flat on the floor while sitting
Make sure both feet touch the floor and point straight ahead. Don't sit with your thighs or ankles crossed. Let both thighs parallel to the floor.
If your feet can't touch the floor, use a footrest as support
Step 4. Find a supportive chair so you can maintain good posture
Use an ergonomic chair because it is designed to support the body as well as possible starting from the upper back to the arch of the buttocks. In addition, choose a chair that is the right size for your height and weight.
If an ergonomic chair is not available, place a small pillow on the back of the chair to support your back
Step 5. Adjust the position of the computer monitor screen to maintain good posture
If you regularly work on a computer, tilt the computer screen slightly upwards so that you are forced to sit up straight. However, don't tilt it so much that you have to lift your chin to see it.
- Adjust the seat height by moving the seat holder up and down if the computer screen position cannot be adjusted.
- Adjust the seat height and body position so that you can sit with your elbows bent, rather than straightened. Let your elbows form a 75-90° angle because you sit too far back if your elbows are straightened. If you bend more than 90°, you may be sitting too forward or slouching.
Step 6. Adjust the seat position to maintain good posture while driving the car
Adjust the car seat to adjust the proper distance between the body and the pedals and steering wheel. If your body is leaning forward, your toes need to be extended forward, or you are holding the steering wheel while straightening your elbows, you are sitting too far back. You are sitting too forward if your elbows are bent and your chin is on the steering wheel.
- As much as possible, use a lumbar arch support. Adjust the position of the headrest so that the back of the head can rest in the middle of the headrest. When driving, make sure that the distance between the back of the head and the headrest is not more than 10 cm. Rest your back against the back of the car seat and rest your head on the headrest.
- Both knees should be at the same level as the hips or slightly higher.
- Good posture plays an important role in the safety of car drivers. The driver safety protection system will function most effectively if you sit with the correct posture in the car seat.
Step 7. Take a moment to stand up to rest for a while after sitting for a long time
Even if you sit with perfect posture, take time to stand up and stretch or walk after sitting for about 1 hour. You can walk around or get out of the car for a few minutes.
- If you are a workaholic, set an alarm to remind you to take a break.
- In addition, rest is beneficial for health because the body needs to move during daily activities.
Method 3 of 4: Maintaining Good Posture While Sleeping
Step 1. Prepare a pillow to support your back while sleeping
No matter what position you prefer to sleep in, on your back, on your stomach, or on your side, a support pillow is always helpful. Place a pillow if there is a gap between the body and the mattress.
- For example, if you're used to sleeping on your stomach (a position that is worst for your back and posture), place a flat pillow under your stomach for support. Use a flat pillow or sleep without a head pillow.
- If you're used to sleeping on your back, place a small pillow behind your knees and use a head pillow that supports your head well.
- If you're used to sleeping on your side, place a pillow between your knees and pull it toward your chest. Choose a head pillow that serves to keep your back straight or use a pillow to support your entire body.
Step 2. Adjust the position of the body so that it becomes a unified whole when lying down
Don't sleep with your hips twisted. If you want to change sleeping positions, keep your back straight and activate your abdominal muscles and move your body straight from your shoulders to your lower abdomen.
Step 3. Get into the habit of sleeping with good posture using a comfortable mattress
Many mattress manufacturers promote their products as the best mattress for maintaining a healthy back. After all, a mattress that is able to provide comfort during sleep and does not cause pain when you wake up in the morning is the best mattress for you.
- Change the mattress every few years.
- If the mattress you are using is not able to support your body well, tuck the board between the springs and the foam rubber so that the surface of the mattress does not become concave.
Method 4 of 4: Exercise
Step 1. Work your core muscles through intense abdominal stretches
Lie on your back with your knees bent 90° and your feet on the floor. Pull the navel to the chest and hold for 10 seconds.
- Core muscles play an important role in supporting the body. So, your posture will get better if your core muscles are trained properly.
- Do core exercises 8 times a day.
- Breathe normally during your workout because you're working your core muscles to keep them going during your daily activities.
Step 2. Perform a shoulder-to-shoulder movement
Sit in a chair with your body straight and bring your shoulder blades together. Hold for a count of 5 then relax again. Do this movement 3-4 times a day.
Step 3. Improve your posture by doing muscle strengthening exercises
You can maintain good posture by practicing strengthening your upper back and shoulders. Perform the following movements while or without holding weights:
- Stand straight and make sure your whole body is facing forward. Straighten your arms forward with your palms pointing up. Bend your elbows and bring your palms to your shoulders while trying to touch your shoulder blades with your fingers.
- Do this movement 10 times with both hands, then do 10 more times each with the right and left hands alternately.
Step 4. Imagine that you are like a penguin who wants to stretch his shoulders
While waiting for a website download or baking bread, straighten your arms at your sides. Then, touch the shoulder from the side with your palm so that your arms look like "penguin wings." Make sure your arms are under your ears. Raise your elbow while counting 1, 2, then lower it again while counting 1, 2.
Perform this movement as much as possible while still waiting. As it turns out, you can do enough movement in 30 seconds to stretch your shoulders
Step 5. Treat neck or back pain by stretching
Tilt or bow your head in 4 directions (front, back, left, right), then gently massage the neck. Don't move your neck by turning your head in a circle, as this can exacerbate muscle tension.
- Make another move on the floor. Start practicing from a table posture by placing your palms on the floor while kneeling. Then, arch your back up so that your posture looks like a cat, then arch your back down by bringing your stomach to the floor.
- Repeat this movement several times a day. If done in the morning, this exercise is beneficial to stretch the muscles throughout the body so that you are free from lethargy from a night's sleep. This stretch can increase energy if done at certain intervals several times a day.
Step 6. Get in the habit of practicing yoga for increase body flexibility and improve posture.
Yoga is a great way to improve posture, maintain health, and improve balance. Yoga exercises are useful for strengthening core muscles which play an important role in maintaining good posture.
Yoga also teaches how to maintain an upright posture while sitting, standing and walking. Find a yoga studio to practice in class or download a yoga tutorial video from YouTube
Tips
- When reading, adjust the position of the computer screen or book so that it is at eye level. Don't read while looking down.
- Balance the load when carrying items to prevent stress and fatigue. For example, use the right and left hands alternately when carrying a heavy suitcase.
- Consider the ergonomics aspect when working, especially if you have to sit in front of the computer for a long time.
- Use reminders so you don't forget to check your posture regularly, for example by setting an alarm or setting an alarm using an app.
- Use certain colors that remind you to check your posture. Choose a unique color or object as a reminder. Check your posture every time you remember or see the color/object.
Warning
- Consult a doctor if you experience severe back pain.
- Posture improvement usually makes the body feel sore because the muscles are undergoing changes to adapt to new conditions.
- When you want to lift an object that is heavier than your cat's, you should bend your knees, not your hips. The leg and abdominal muscles should be used when lifting weights, not the back muscles.
