Things You'll Need:
- A full-length mirror
- A chair with a straight back
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Step 1
Many weight-lifting regimens over-emphasize back and shoulder muscles, which can lead to postural problems even if the subject is fit and active.Analyze your sitting posture. Sit in a chair in facing a mirror. Look at your shoulders and mid-section. Examine your shoulders to see if they are slumped forward and your mid-section to see if it shows "rolls" of skin that indicate that your back is curved. Since most adults--even active ones--spend large amounts of time sitting at work, improving your seated posture can go a long way toward correcting postural distortion.
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Step 2
Adjust your posture. If your shoulders appear slumped, straighten them out without "squaring" them. They should be relaxed and even in alignment with your collarbone. To correct a curved back, push your bottom to the back of the chair and place your feet firmly on the floor.
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Step 3
This woman is demonstrating perfect "office-posture." You can see that it may take some getting used to, but the rewards are worth it!Practice your new good posture. Continue sitting in your new posture in front of the mirror while engaged in various activities such as reading a book, talking on the phone and carrying on a conversation with another person in the room. This will help you incorporate improved posture into your daily sitting routines.
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Step 4
Many swimmers and triathletes suffer from postural distortion patterns because their sports emphasize shoulder development in every aspect of training.Contact a health professional. Improving your day-to-day posture can help correct postural distortions significantly, but it is also important to contact a doctor or trainer to analyze your exercise routines personally. They can help you create additional exercises that will help develop the under-developed muscles that are contributing to your postural distortion. In addition, they may recommend therapeutic massage to help correct the imbalance.
