Correct posture portrays a person as more confident and presentable, but having good posture is not a given thing. Many of our postures suffer from sitting down too long or hunching over a computer or desk. This pulls our head and shoulders forward forcing our bodies into awkward and unnatural positions.
It’s All Connected
The human body is a chain, and incorrect posture can cause things like weak abdominal and glute muscles. However, more common symptoms are muscular imbalances, neck and head pain in the form of tension headaches and even arthritis in your neck. Addressing bad posture is something that should be done sooner rather than later to minimize the risk of these symptoms.
The good news is that better posture is an achievable goal for everyone. Think of posture as a skill, like the ability to run or jump. All it takes is training the required muscle groups to become stronger and hold themselves in place. It will become muscle memory in due time with the right amount of dedication.
“Good” Posture
What does correct posture look like? Well, a correct posture will see the neck positioned straight up, not forward, with the chin tucked in slightly. The shoulder blades should be pulled back and down, puffing the chest out slightly as well.
Now the question is, “How do I fix my posture?” There are many exercises you can do to remedy your poor posture, all in the comfort of your home.
The Fix
The first exercise is called a chin tuck. You want to tuck your chin in slightly while pinching your shoulder blades back. Be sure to not pull your shoulders up.
Try doing this in two sets of ten reps. This can be done while laying on your back with a small pillow or with your feet on the ground about shoulder-width apart.
Other exercises you can try are planks, including both high and side planks. This will target your core which is beneficial for posture as well. Bent over rows, seated rows and anything that targets the upper back and shoulders would be good exercises too.
Stretching the muscles around your shoulders, neck and chest is important for posture as well. While targeting these muscle groups, be sure not to over stretch to avoid injury. There is a difference between activating the muscles and pushing them too far.
Yoga stretches like downward dog and the cobra pose directly targets the desired area and can aid in the bettering of one’s posture.
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