man showing 3 different postures, normal, lordotic, kyphotic.

How to improve your posture

Your posture, the way you hold your body when you are sitting or standing is the foundation for every movement your body makes and can determine how well your body adapts to the stresses on it placed. If your posture isn’t optimal, your muscles have to work harder to keep you upright and balanced, some muscles will become inflexible, others will become weak and sloppy.

Have you ever experienced some degree of lower back pain? Surely you are aware of the things like scoliosis, lordosis, and kyphosis but did you know that poor posture is also related to your emotional state ? Especially when you feel stressed it’s most prevalent.

What does good posture look like?

man showing 3 different postures, normal, lordotic, kyphotic.

man showing 3 different postures, normal, lordotic, kyphotic.

 

When you look at the spine from the front or the back

  • all 33 vertebrae should appear stacked
  • in a straight line from the front

From the side, the spine should have 3 curvesone at your neck, one at your shoulders and one at the lower back one at your neck, one at your shoulders and one at the lower back. These curves help us bear the load against gravity and move correctly. If they are aligned properly, when you’re standing up, you should be able to draw a straight line from

  • the point just in front of your shoulders
  • to behind your hip
  • to the front of your knee
  • to a few inches in front of your ankle

This keeps your center of gravity directly over your base of support, which allows you to move efficiently, with the least amount of fatigue and muscle strain

If you are sitting

  • your neck should be vertical, not tilted forward
    man showing 3 different postures, normal, lordotic, kyphotic.

    man showing 3 different seated postures, normal, lordotic, kyphotic.

  • your shoulders should be relaxed, with your arms close to your trunk
  • your knees should be at a right angle
  • with your feet flat on a floor

and perhaps read more about it if you do sit a lot here

Here is how you can improve posture

  • adjust your screens so the top of the screen is at or slightly below your eye level
  • make sure all parts of your body, like your elbows and wrists, are supported using ergonomic aids if you need to
  • try sleeping on your side with your neck supported and a pillow between your knees
  • wear shoes with low heels and good arch support
  • use a head set for phone calls
  • when you move, move smart, keep anything that you’re carrying close to your body (your center of gravity)
  • backpacks should be in contact with your back, carried symmetrically
  • If you sit a lot, get up and move a lot on occasion
  • and be sure to exercise
  • using your muscles will keep them strong enough to support you effectively on top of all the other benefits to your joints, bones, brain, and heart

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About the Author

Vit Muller

Vit is a fitness professional with over 7 years of experience in the industry. His passion is helping people to achieve long lasting active, healthy and happy lifestyle. Vit is experienced in a successful setup of new fitness initiatives, implementation of standard operating procedures and effective systems. He is creative, results driven and passionate entrepreneur.

 

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