4 simple ways to improve your posture

Worrying about your posture might seem like a waste of time. After all, it’s just the way you stand, and if you really want to stand up straight, you can. The problem is that a stooped posture can become more permanent. The bone and muscle structure in your neck and back can change. Over time, it might become impossible to stand up straight. It may be that you are even considering private healthcare, such as at Guys & St Thomas. 

Our modern lives make it difficult to achieve a good posture. If you have a desk job, you will know how easy it is to slump in your chair. And the proliferation of smartphones throughout society means that we’ve been spending more time with our heads craned downwards in an unnatural position. If you’re concerned about your posture, it’s not too late to fix it. Here’s how to improve posture by walking and other methods:

Change your desk setup

If you work at a desk all day, you’ll be familiar with the aches and pains. Sitting at the computer all day might be necessary for your job, so it’s important that you get the right desk setup. Switching between a standing and seated position can also help to relieve some of the tension on your spine. 

Your desk chair should support the arch of your back and your neck. Your screen should be placed at eye height. And finally, your keyboard and mouse should be placed in a position where your arms can rest perpendicular to your body. Even when you have the perfect desk setup, you should still try to get up and move around every 15 minutes.

Strengthen your core

Exercises like Yoga and Pilates are both excellent for correcting poor posture. Through Yoga, you will learn how to open your chest and breathe deeply. You will learn how to stretch and release muscles which are tense from a day spent sitting at a computer. 

With Pilates, you will learn to strengthen your core which can help you to maintain a better posture. If you work at a desk all day, it’s important that you make exercise a core part of your life to make up for the sedentary hours.

Try a back brace

If you find your posture slipping throughout the day, a back brace can help. This simple device can be worn over your clothes and works by pulling your shoulders back. If you can’t round your shoulders forward, then you can’t hunch down. This helps to keep your head upright and your spine in the correct alignment.

Back braces should not be used for long periods of time. Instead, treat it like a posture trainer. You can wear it for short periods of time to get your back, neck and arm muscles accustomed to the position. Over time, you should find that you need it less and that you naturally move to this position. 

Stretch every day

If you have problems with your posture, the pain will likely be the first symptom. Simple stretches can help to relieve the pain while lengthening the muscles. Strong and lean muscles will make it easier to maintain a better posture throughout the day.

Stretch 1: Sit on the floor with your legs stretched out in front of you. Your toes should be pointing to the ceiling. Lean forward with your arms outstretched and reach over your toes. Hold for a few seconds and then release.

Stretch 2: Kneel on the floor and then sit back on your heels. With your arms behind you, grab your elbows with the opposite hand and hold for a few seconds

Stretch 3: While standing, gently roll your shoulders back as if you are trying to make your shoulder blades touch in the back. Hold for a few seconds and then repeat.