How to Improve Posture

The vertebral bones in the spine are supported by numerous muscles throughout the neck and back, and if these muscles become too weak or strong, they can pull the spine out of alignment. Good posture can keep the spine aligned and healthy. Here's how to attain it.

Difficulty: Moderately Challenging

Instructions

1. Examine the areas that need improvement. Do your shoulders hunch, or are you swaybacked?

2. Sit in a chair that is ergonomically designed to support the back and the natural curves of the spine.

3. Sit all the way back in a chair so the elbows are at a 90-degree angle. Adjust the chair height if necessary.

4. Keep feet flat on the floor whenever you sit in a chair for long periods. Consider a foot stool to raise the feet off the floor. This may also relieve pressure and stress on the lower back.

5. Stand and walk with your shoulders back and head straight. This may take some time to get accustomed to.

6. Drive in a position where the headrest supports the middle of the head. Your back should also rest against the seat for proper support.

7. Sleeping habits may also need to be corrected to improve posture. Mattresses should be comfortable, but firmer mattresses offer better support. Side sleeping and back sleeping are healthier for the back than stomach sleeping

8. Consider learning yoga. Many yoga movements stretch and invert the spine to relieve many of the forward-sloping or slumping positions such as sitting in an office chair.

9. If you sit for long periods, get up and move around.

Tips & Warnings

• Be careful when lifting heavy objects. Using the knees to lift will help protect the back muscles.

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