So you are doing all the right things: eating right, sleeping an adequate amount every night, exercising. Despite all of your efforts however, you wonder why you feel sore and run-down? Your posture could be to blame for not feeling your best. Slight adjustments to your posture can improve your energy, circulation and eliminate those little aches and pains. The other benefit of good posture is increased levels of confidence and feelings of well-being. Posture is all about being conscious and in tune with your body and with a little self-awareness improvements to posture can develop over time.
1. Sit taller
Visualize a string pulling you up from top of head and find a little extra height. All you need to do is consciously think about sitting a little taller and you will find the height. The body when it relaxes, especially when you are sitting, has a tendency to slouch.
2. Pull shoulders back
Imagine squeezing a pencil between your back muscles, the trapezius, and this visualization is what you need to concentrate on to engage your shoulders back and down. Often shoulders roll forward due to deskwork or driving, as your arms are constantly out in front of your body during these tasks. Fix any muscular imbalances by lifting weights for the back more, and less on chest or biceps.
3. Sit Straight
Sitting with a straight spine is tough to hold over time. The best way to sit straight is to reposition your posterior. Sit up slightly and push your pelvic bones back slightly and reposition to sit once more. This will straighten your spine and feel a lot more comfortable too.
4. Take standing breaks
Be aware of how long you sit in a day. Sitting for prolonged periods of time can increase your chances of heart-disease and certain cancers. The best way to counteract the effects of prolonged sitting is to sprinkle standing breaks into your day. Your circulation will improve and you will even burn more calories when you stand more often. Aim for 3 to 4 standing breaks a day.
5. Walking tall
6. Sleep on your back
Sleeping on your back puts the least strain on your body. Back sleeping with a pillow supporting neck will keep your head neck and spine in alignment and neutral. This is the recommended sleep posture by doctors.
7. Driving posture
Adjust the seat so your back and head is supported by the headrest in the middle of your head and also ensure your feet touch the pedals when comfortably extended. You want to be close enough to the steering wheel that your arms are at 90 degree angles.
8. Standing neutral
Stand on the balls of your feet, with your feet shoulder width apart, so your weight is evenly dispersed. Hang your arms at your sides loosely and hold your head so that you are looking forward. Often our posture while standing is lopsided as we shift our weight from side to side or backwards and forwards.