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How to improve posture

Updated on November 30, 2013
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I am a fitness enthusiast who wants to help people see the benefits of personal fitness to allow people to live their lives to the fullest.

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Sit up straight

As a child my mom would always tell me to sit up straight, stop slouching in that chair and stop walking like that. She told me that I'd have a hunch in my back when I got older if I didn't change my posture, and she wasn’t the only one; My teachers, friends, and my managers at work told me the same thing. So I decided to do some research on poor posture and notice that all the effects of poor posture I was experiencing.

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Practicing correct posture at home

When ever you get the chance stand against the wall; you should have your heels, your butt, your upper back and the back of your head touching the wall. In the position your chest should be out and your chin. Once you have corrected your posture you will notice that your breathing is going to change. This is also a great way to identify which muscle or muscle group is giving you problems.

Effects of bad posture

As mentioned earlier,I had poor posture and that I notice that effects of poor posture was happening to me. I began to experience:

· Back pain- My lower back would hurt when I would do a little lifting.

· Muscle soreness- There were some days where I woke up and my arms and shoulders were completely sore to where I could barely move them without feel some type of pain.

· Breathing problems- When I'm talking whether on the phone or face to face, I would always find myself running out of breathe in a short time.

· Looking older- When I was in middle school and in high school, people would call me "grandpa" or Uncle Ben (The guy on the rice box) and it didn't help that I had an afro.

· Weak looking- I believe that my poor posture was one the main reasons why I got picked on at school and why girls was only interested in being my friend and not my girlfriend. My bad posture made me hold my chest in and my upper back out. It made me look weird looking not to mention dorky looking.

So as you can see my teens were not the greatest years of my life. There are other side effect of bad posture. You may also experience fatigue, spine problems, and headache. In the end bad posture is something you don't want to practice. If you have bad posture there are methods and techniques you could try to improve and maintain good posture.


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Effects of poor posture

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Good posture tricks and tips

If you were to adjust some of the small things you do daily it would help your improve posture. You can start by purchasing posture supporting footwear and braces. Sometimes the smallest things can make a big difference. Here are a few tricks and tips that will improve posture.

· Footwear- The proper shoes and insoles can help improves posture. Women with bad posture shouldn't wear high heels, because by having your feet pointed in the downward position your body is force to do the same, which is not your body normal standing position. You can try wearing a rocker shoe and/or custom arch support.

  • Back brace- You can purchase a posture brace. They are effective, but to get great result, try doing posture correction exercises.
  • Sitting- The way you sit is one of those small things that we do every day. Chances are you're probably sitting right now; if so then sit up straight with your back straight, shoulders back and behind touching the back of the seat. Side note: Never sit on your wallet.
  • Sleeping- It’s best to sleep on your back with a pillow under your knees. If you normally sleep on your side, try not to curl the knees to your chest. Also place a pillow between the knees to align the pelvis. You really don't need 2-4 pillows for your head; one is enough to support your head and neck. The pillow needs to be firm, not too thick or too soft.
  • Driving- While driving we tend to be a little hunched over the wheel, so when driving try to keep your back lumbar, your shoulders supported and hand on the steering wheel. Make sure everything is adjusted properly(mirrors, seat, and wheel)
  • Walking- Always look forward, keep your chin relaxed, hold your shoulders back and relax them, and swing your arms close to your body.
  • Exercise- Bad posture stems from a weak core and/or weak back muscles. Try doing core exercises and lower back exercises. This is very important you really need a strong back and core to improve your posture.
  • Stretching will help realign the soft tissue structure. This will reduce the effort it takes to maintain good posture. It’s good to do stretch for at least ten minutes in the morning, and before bed, giving a good night’s rest. Don't overdo it, you may cause a tear or an injury. You DO NOT stretch until you feel any discomfort.

All these tips won't do you any good if you don't commit to improving your posture. Every time you walk pass a window, or mirror check and see if your posture is correct. Your ears, shoulders, hips, and ankles should be in one straight line.


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    • prajwalpokharel profile image

      prajwal pokharel 4 years ago from kathmandu

      Really helpful tips .. i do slouch and can't help it, but i am improving by exercise and trying to sit straight . Its been 6 months i feel more energetic and my stamina has increased like double

    • rajan jolly profile image

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for these useful tips. Voted up.

    • ML Wright profile image

      ML Wright 4 years ago

      This is really helpful. I definitely need to work on my posture.

    • lady rain profile image

      lady rain 5 years ago from Australia

      Great tips on posture, I should sitting up right now while reading this! Voted up!