5 Steps to Better Posture and a Healthier You!

 

Are you looking for a “sure-fire” way to achieve better posture? You’ve come to the right place. Most of you are probably aware of how important having good posture is. However, even those that want to improve their posture often have difficulty in knowing what they have to do to get better posture.

 

In order to give you a clear understanding of what you need to do to improve your posture, this article will not only re-emphasize why our posture is so important, it will also walk you step-by-step through the process of achieving better posture. Now let’s get started.

Better PostureWhy is Having Better Posture So Important?

 

If you think about it, our back never rests… even when we sleep. Our back has the effects of poor posture exerted on it 24 hours a day, 365 days a year. This is why I am so big on proper posture and movement patterns.  The common denominator that ALL our daily activities have (regarding our back) is posture, both during movement and at rest.

 

In addition to that, it is well known that having better posture decreases the stress on the ligaments, discs, and muscles of the spine, while poor posture drastically increases the unnecessary stress on these structures. Poor posture also puts increased stress on your shoulders and it decreases your lung capacity (your ability to take a deep breath), as well as your body’s performance and efficiency in many daily activities.

 

Five Steps to Improve Your Posture

1.  Assess Your Posture – To assess your current posture, take this quick posture test.

 

The Mirror Test – Stand in front of a full-length mirror.  Facing the mirror, visually draw an imaginary line from head-to-toe that would divide your body into a right and left half. Assess to see if:

  • Your head is straight, or if it is tilted to one side or the other
  • Your shoulders are level
  • The spaces between your arms and sides are equal
  • Your hips are level
  • Your knee caps face the front
  • Your feet and ankles are straight

Now, turn to the side and look for the following:

  • Your ears should be directly over your shoulders so your head is in line with the rest of your spine.
  • Are your shoulders in line with your ears? Or are they rounded forward?
  • Your knees should be straight, not hyper extended or bent.
  • Your low back should have a slight arch in it, but not be overly arched or too flat.

 

2.  Find Your Neutral Spine – Many of you may have probably heard me emphasize this point before, but it is such a critical point, I’m going to touch on it again. You have to work on maintaining a neutral spine throughout all your daily activities. Doing so will enable you to have better posture, and it will also decrease unnecessary stress on your neck and back. If you are not familiar with this concept, go to the link below to learn to find your neutral spine in standing.

 

3.  Pull Your Shoulders Back – Proper shoulder positioning is crucial to having better posture, so make sure your shoulders are back. To do this, work on squeezing your shoulder blades down and back. It is very important to make sure you do not “shrug” your shoulders as you pull your shoulders back.

 

4.  Position Your Head Correctly – To make sure you position your head correctly, simply pull your head back so that your ears are back over your shoulders. If it helps, take your index finger, put it on your chin, and then push your chin straight back so that your ears are now over your shoulders. From there, slightly tuck your chin so that your eyes are looking slightly below the horizontal plane.

 

5.  Work on It – Now that you know how to achieve a good posture, you have to become consciously aware of your posture continuously throughout the day. Work on it frequently…not just when you’re sitting or standing, but when you’re walking the dog, exercising, or doing work around the house. If you work on improving posture constantly throughout the day, holding good posture will eventually become second nature!

 

Take Action for Better Posture

Take action today to start improving your posture. Achieving better posture will not only eliminate unnecessary stress from your neck and back, it will also improve your overall health in general!