Unlock Your Power How To Have Good Posture and Look Amazing Doing It

This article was medically reviewed by Eric Christensen, DPT. Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.

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Posture

Improving your posture takes a little work and patience, but it’s well worth it–good posture can help you look and feel better. If you want to stop slouching or get relief from back pain, start to work on your posture in all parts of your life, whether you’re sitting at your computer or standing. We’ll give you easy strategies to check and correct your posture, as well as exercises to help strengthen your muscles.

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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

To improve your posture, practice sitting so your back makes a right angle with your thighs. Make sure your feet are flat on the floor and facing forward when you're sitting down. You can also try placing a small pillow behind the arch of your back when you're sitting down so you don't slouch forward. Once an hour, make sure to stand up from your seat and stretch so that you're keeping your spine healthy. For tips on how to improve your posture with exercise, read on!Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need to know about assessing your postural deviations and how to fix them!

Improve Your Balance By Improving Your Posture

Imagine a strong, powerful, confident person standing in front of you. What kind of posture does that person have? Undoubtedly, the person in front of you is standing tall with an open chest and a head held high. It's a person who looks ready to take on the world.

How you look and feel is directly related to your posture. Despite the importance of having good posture, most of us don't do anything to improve it. We go about our lives with hunched backs and imbalanced hips, and deal with pain because we think it's normal.

Living with bad posture can be a dangerous thing. The muscle and ligament imbalances that result from poor alignment can lead to all sorts of problems:

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But we're going to fix that right now! By understanding proper posture, you can learn about your own postural deviations and determine which corrective exercises will work best to improve your alignment. With correct alignment and good posture, your lifts will be stronger, your muscles will work more efficiently, you'll help prevent pain and injury, and you'll look and feel a heck of a lot better.[1-3]

To solve a problem, you first need to pinpoint the cause. Most postural deviations occur because the muscles that work to hold a joint in place are imbalanced. Generally speaking, one muscle group will be too tight and the opposing muscle group will be too loose or weak.

For example, those with shoulders that hunch forward too far often have tight pec muscles that pull the shoulders forward and rotate them in toward the midline of the body. Pair tight pecs with weak back muscles and you have an imbalance that pulls the shoulder girdle away from its ideal position. When imbalances like these occur, overactive muscles compensate for underactive muscles, which causes tension, fatigue, and discomfort.

Incredibly Useful Tips For Better Posture That Actually Work

If you haven't been paying attention to your posture, it's probably a given that you have no idea how misaligned your body might be. If you're not sure whether your posture is good or if it needs a little work, do this standing assessment first:

Put on form-fitting clothes so you can see your alignment. Stand barefoot, tall but comfortable, without trying to force yourself into what you think is perfect posture. To get an honest assessment, close your eyes and march slowly in place a few times. This will allow your feet to turn in and out naturally. Bring your body to a stop and stand still. Have a friend take a full body picture of you from the front, the side, and behind.

Notice that, in this photo, the joints are stacked. The ears are over the shoulders, the ribs over the hips, and the hips over the heels. The pelvis and spine are in a neutral position. If this is what your body looks like, you're doing well!

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If your body doesn't look aligned, you might have one or more of the following postural deviations. Here's how to spot these deviations and the stretches and strengthening exercises you can do to fix them.

Stretches: Neck self-myofascial release, chin to chest, sternocleidomastoid stretch (with palms up, reach your arms as far back as possible while turning your head to look to one side)

Underactive muscles: Rotator cuff, lower trapezius, rhomboids, serratus anterior, and deep neck flexors (muscles in the back surrounding the shoulder blades, rear delts, and in front of the neck)

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Overactive muscles: Sternocleidomastoid tilted toward midline. (The sternocleidomastoid runs from behind the ear to the collar bone, works to flex the chin down, move your ear towards your shoulder, and to turn the head.)

Overactive muscles: Internal and external obliques, hip abductors, erector spinae and quadratus lumborum on the raised side (muscles along the side of waist and outer hip, low back, and the hip.). Many other tissues in the knee, ankle, shoulder girdle, neck, and low back may also be overactive.

Strengthening exercises: Avoid high-impact and high-repetition exercises (running, plyometrics, etc.) until the pelvis is aligned. This will reduce the risk of secondary injuries in the ankle, knees, hips, and low back.

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Like your shoulders, hips, and back, your feet and ankles have a proper alignment. Properly aligned feet and ankles should face forward, rather than turn inward or outward.

Here are some common postural deviations for the feet and ankles. If you notice that you have one or more of these issues, try the stretches and strengthening exercises to alleviate issues.

Now that you know what to look for, it's time to assess your own posture. If you notice any of these imbalances in your photos, utilize the stretches and strengthening exercises to correct them.

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Implement the strengthening exercises into your regular routine as needed. For example, if you have upper-cross syndrome, do the strengthening exercises like rows and shoulder rotations on your back day. I suggest 3 sets of 8-12 reps.

Save static stretching for the end of your workout. Perform stretches so they produce a slight pull on the muscle, but are not painful. Hold each stretch for 15-30 seconds, and repeat a total of 3-5 sets.Having good posture is about more than looking good. It helps you to develop strength, flexibility, and balance in your body. These can all lead to less muscle pain and more energy throughout the day. Proper posture also reduces stress on your muscles and ligaments, which can reduce your risk of injury.

Improving your posture also helps you become more aware of your muscles, making it easier to correct your own posture. As you work on your posture and become more aware of your body, you might even notice some imbalances or areas of tightness you weren’t previously aware of.

Ten Tips For Improving Posture And Ergonomics

This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.

This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening.

Practicing cat cow stretches and massages your spine. It also helps to relieve tension in your torso, shoulders, and neck while promoting blood circulation.

How To Make Good Posture A Habit

This exercise allows you to open and stretch your chest. This is especially useful if you spend

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