Good posture refers to the way in which your body is positioned when standing, sitting, or lying down. There are some surprising benefits of good posture from good health to increased wellness and reduced anxiety.
Let’s take a look at these benefits, and also what you can do to help improve your posture so it comes naturally.
Benefits of Good Posture
Good posture is surprisingly important for wellbeing and even improving mood and confidence for some people. Even the National Institutes of Health has recognized the benefits of good posture.
The good news is, you can improve your posture if you want. Read further below for easy tips for improving posture.
Now, here are a few significant advantages of good posture.
Reduced Risk of Pain and Injury
Poor posture can contribute to pain and injury in various parts of your body, especially your back, neck, shoulders, hips, and knees. When you have good posture, your body is in proper alignment, which reduces the stress and strain on your joints, muscles, and bones. This can help prevent pain and injury and improve your overall physical function.
Increased Confidence
Good posture can also have a positive effect on your mental health by promoting feelings of confidence and self-esteem. When you stand tall and confident, you project a more positive image of yourself to others and feel better about yourself as well.
Increased Energy and Alertness – Reduced Fatigue
When you sit or stand up straight, you help to align your spine and improve your overall balance. This can help to reduce feelings of fatigue and increase your overall energy levels.
Improved Mood
Recent research has suggested that good posture can have a positive effect on your mood by reducing feelings of stress and anxiety. There are a lot of benefits of an improved mood:
When you’re in a slouched or hunched-over position, you may feel more anxious or stressed, whereas good posture can help promote feelings of calmness and relaxation.
Improved Breathing
Good posture can also improve your breathing by allowing your lungs to fully expand and contract. When you slouch or hunch over, your lungs have less room to expand, which can lead to shallow breathing and reduced oxygen intake. Good posture promotes better breathing, which can help increase energy levels and reduce feelings of fatigue.
Better Digestion
Poor posture can also affect your digestion by compressing your stomach and intestines, which can lead to discomfort, bloating, and other digestive issues. Proper posture can help to align your internal organs, allowing for more efficient digestion and less discomfort after meals.
What is Good Posture?
Posture refers to the position of your body when you’re sitting, standing, or moving. Good posture involves alignment of your spine and other body parts that reduce stress and strain on your muscles, joints, and bones. Poor posture, on the other hand, can contribute to a wide range of problems, including pain, fatigue, and even anxiety.
Good Walking or Standing Posture
Good walking or standing posture involves positioning your body in a way that allows for optimal balance and alignment. Here are the top 3 things to do to improve your standing or walking posture:
- Chin parallel to the ground: Keep your head level, with your chin parallel to the ground. Avoid jutting your chin forward or tucking it in.
- Straighten your back: Keep your back straight, avoiding slouching or leaning forward. Engage your abdominal muscles to help support your back.
- Shoulders relaxed: Keep your shoulders relaxed, avoiding tension or hunching.
Here is one other tip, if you are standing still:
Feet slightly separated, or shoulder-width apart: Stand with your feet a little apart, not snapped together. An easy reference is to keep them shoulder-width apart, keeping your weight distributed evenly on both feet.
Remember to maintain good standing posture throughout the day, whether you are standing still or walking. This can help reduce the risk of pain and injury, as well as promote feelings of confidence and energy.
Good Sitting Posture
Good sitting posture involves positioning your body in a way that allows for optimal balance and alignment while sitting. Here are the top 3 things to do to maintain a good sitting posture, whether in a class, working on a computer, at a meeting or a restaurant:
- Sit with your back straight: Keep your back straight and avoid slouching. Use a chair with a supportive backrest if possible.
- Keep your shoulders relaxed: Keep your shoulders relaxed and avoid hunching or tensing them.
- Position your computer correctly: Position your computer screen at eye level, and keep it at a comfortable distance from your eyes.
- Chin parallel to the ground: Avoid jutting your chin forward or tucking it in. Keep your head level, with your chin parallel to the ground.
- Hips aligned with table: If you are sitting at a table, keep your hips parallel to the edge of the table, and avoid tilting them one way or another.
Here’s one more tip: Take frequent breaks from sitting to promote circulation and avoid muscle fatigue. This can help reduce the risk of pain and injury, as well as promote feelings of energy and focus. You can stand up and move around a bit ever once in a while, like every half hour or hour or even as frequently as fifteen minutes.
Top 5 Tips For Improving Your Posture
As we mentioned before, the good news is that you can improve your posture with these easy tips.
Basically, the secret to improving your posture is a combination of awareness, exercise, and habit formation. Here are some tips to help you improve your posture:
#1 Awareness: Start paying attention to your posture throughout the day. Take note of times when you slouch, hunch over, or lean forward. When you realize that is happening, straighten up, and bring yourself into a good posture. Eventually it can become second-nature, in other words, an easy habit! And, you will see yourself slipping into bad posture less and less.
#2 Core Strengthening Exercises: Core strengthening exercises can help improve your posture by strengthening the muscles that support your spine. Examples of exercises include planks, bridges, and bird dogs.
#3 Remember to Stretch Regularly: Tight muscles can contribute to poor posture. Regular stretching can help loosen these muscles and promote better alignment. Focus on stretching your chest, shoulders, and hips.
Those are the top 3 tips. Here are two extras:
#4 Take Breaks From Sitting: Sitting for long periods can contribute to poor posture. Take breaks to stand up, stretch, and move around.
#5 Proper Ergonomics: Make sure your work environment is set up in a way that promotes good posture. This includes:
- If sitting at a table: position your chair so you are directly facing the table, not at an angle.
- If working on a computer screen: Position your computer screen at eye level, and using a keyboard and mouse that are at a comfortable distance. If it is not possible to elevate the screen (such as when using a laptop computer), maintain straight back and keep head level.
- Optionally consult an ergonomics expert: For some people, consulting an ergonomics expert could help with adjusting their environment to promote good posture. In addition, they may be able to recommend support cushions that can promote good posture.
Most of all: BE PATIENT. Remember that improving your posture is a gradual process, and it may take time to see results. Be patient and consistent with your efforts, and seek the guidance of a licensed healthcare professional if you have any concerns or underlying conditions.
Exercises That Can Help Improve Posture
There are several exercises that can help improve your posture by strengthening the muscles that support your spine and promoting better alignment. Here are some examples:
Planks: Doing planks is a great exercise for strengthening your core, which can help improve your posture. Begin in a push-up position, with your elbows and forearms on the ground and your body in a straight line. Hold for 30 seconds to 1 minute, and repeat for 3-5 sets.
Bird dog: The bird dog exercise helps strengthen your lower back and glutes, which can help improve your posture. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your right arm and left leg off the ground, keeping your hips level. Hold for a few seconds, then return to the starting position and repeat on the other side. Repeat for 10-12 repetitions on each side.
Shoulder blade squeeze: The shoulder blade squeeze exercise helps strengthen the muscles between your shoulder blades, which can help improve your posture. Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together, holding for 5 seconds, then release. Repeat for 10-12 repetitions.
Hip flexor stretch: Tight hip flexor muscles can contribute to poor posture. To stretch your hip flexors, begin in a lunge position, with your right knee on the ground and your left foot in front of you. Slowly push your hips forward until you feel a stretch in your right hip. Hold for 30 seconds, then switch sides and repeat.
Wall angels: Wall angels are a great exercise for improving posture in your upper back and shoulders. Stand with your back against a wall, with your arms at your sides and your palms facing forward. Slowly raise your arms up to shoulder level, keeping them against the wall. Hold for a few seconds, then lower your arms back down. Repeat for 10-12 repetitions.
Remember it is recommended to consult with a licensed healthcare professional before starting any new exercise routine, particularly if you have any underlying conditions.
How to Maintain Good Posture When Walking
Maintaining good posture while walking can help reduce the risk of pain and injury, as well as promote feelings of confidence and energy. Here are some tips to help you maintain good posture while walking:
Keep your head up: Look straight ahead, with your chin parallel to the ground. Avoid looking down at your feet.
Keep your shoulders relaxed: Keep your shoulders relaxed and avoid hunching them forward or tensing them up.
Engage your core: Contract your abdominal muscles slightly to support your spine and promote better alignment.
Keep your hips aligned: Keep your hips aligned with your feet, avoiding crossing your legs or swinging them excessively.
Wear comfortable shoes: Choose shoes that are comfortable and supportive, with good arch support and cushioning.
Take breaks if needed: If you start to feel fatigued or experience pain, take a break and stretch or rest as needed.
Conclusion
Remember that improving your posture is a gradual process, and it may take time to see results. Be patient and consistent with your efforts, and seek the guidance of a licensed healthcare professional if you have any concerns or underlying conditions. Good posture is helpful for maintaining good physical and mental health.
By practicing good posture on a daily basis, you can reduce the risk of pain, injury, and other health problems, as well as improve your breathing, digestion, confidence, and mood. With the tips and exercises outlined in this article, you can start working towards better posture today. Remember that good posture is not just about how you look, but also how you feel, so make it a priority to maintain good posture throughout the day for a healthier and happier you.