How to correct bad posture
Do you have to remind yourself to sit up often? Driving long distances, sitting behind a desk all day, sleeping in awkward positions and the frequent use of modern technical devices have severely impaired our posture.
Poor posture can have a negative impact on the health of your bones, joints and internal organs and have a lasting effect on your quality of life. Jobs that require long periods of sitting or standing, sedentary lifestyle, and chronic stress all contribute to poor posture. And poor posture is one of the main reasons for recurrent back and neck pain.
Exercise strengthens the muscles, which keeps your body in the right position. But even if you can benefit a lot from exercising, keep in mind that posture problems usually arise from bad habits – if you continue to stand, walk, sit, and lie as you are used to, the pressure on your joints and ligaments will remain the same and your progress is limited.
However, if you combine your regular exercise with a few simple but efficient changes in the three basic body positions – standing, sitting, and lying – to balance your muscle activity and ligament alignment, you can easily correct poor posture and physical performance, and eliminate existing pain.
And to get there, all you need to do is develop greater body awareness and be a little patient with yourself.
Correcting posture will be strange and difficult at first – your body has got used to standing or sitting in a certain way and will initially resist the changes. But with the help of conscious exertion and sufficient exercise, you can successfully retrain it to stand and sit properly.
Where should you start
Try these three guidelines to correct bad posture in everyday activities.
How to correct bad posture from the wrong stand
If you have pain from standing for a long time, it could be one of the following reasons:
- Shift more of your weight onto one of your legs or forward onto your feet
- Loosening of the upper back
- Position the head forward, i.e. in front of the spine
An ideal standing position should look like this:
- The feet point straight ahead or slightly outwards
- The spine is straight and the body does not lean on one side
- The ankles, knees, hips, shoulders, and ears are all aligned
- The weight is evenly distributed over both legs and the entire sole of the foot
- The shoulders are back and relaxed
- The chest is perpendicular to the floor
If you find yourself hanging around or out of shape, do three quick jumps to regain balance across your body.
How to correct bad things attitude by sitting incorrectly
Sitting pain is most likely if:
- Your upper back is crooked
- Your head is positioned in front of the spine
- Your body weight will be shifted more to one side than the other
- Your arms are not supported
- One of your legs is crossed over the other
And this is how the ideal sitting position should look like:
- The feet are flat on the floor and point straight ahead or slightly outwards
- The hips are bent 90 degrees
- The hips, shoulders and ears are aligned
- The body weight is evenly distributed over the gluteal muscles
- The head is kept straight and not tilted up or down
- The shoulders are back and relaxed
Raise your arms above your head, pulling them down, and pressing your elbows down and back to avoid bending and to help your body get into the ideal position. Repeat this quick exercise as often as possible while sitting for long periods of time – it elongates the spine and opens the rib cage, relieving back pain and back pain caused by poor posture and muscle tension.
How to correct bad things attitude from bad lying
The most common mistakes in the lying position include:
- Lie on your side with your body curled up in a fetal position
- Lie on your side with your neck supported or supported over
- Lying on your side with one shoulder and / or hip turned to the opposite side
- Lie on your stomach, which puts pressure on your cervical spine
- Having a high pile of pillows that causes the neck to flex unnaturally
The optimal sleeping position should look like this:
- Lying on your side with a slight bend in your knees and hips
- The shoulders, hips, knees, and ankles are stacked directly over the opposite side
- The ankles, hips, shoulders, and ears are aligned
- A pillow is placed under the head and one can optionally be placed between the arms and knees
- Pages are alternated frequently
To correct your sleeping position, try sleeping on your side with a pillow between your legs for better support and more natural body alignment.
It’s important to know that no matter how perfect it is, you shouldn’t stay in the same position for long periods of time. In addition, your body has to move every now and then. So take breaks from work to stretch and walk briefly – this will improve your posture, improve blood circulation and at the same time sharpen your awareness.
The earlier you start correcting bad posture, the easier it is for your body to adapt to the changes and you will feel more relaxed and secure in your own body in no time at all. Just replace the bad habits with healthy ones and don’t forget to keep your head high!