How to Prevent Slouching
Stand tall! Shoulders back! Stomach in! Do these words sound familiar? Whether hunched over our laptops or leaning against the wall on a coffee break, most of us slouch. It's a bad habit that makes us look insecure, tired and contributes to chronic back pain. Yet we do it every day. Wish you could break that habit? Sitting or standing tall is easy; all it takes is know-how, discipline and practice.
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Instructions
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1
Stand sideways in front of a full-length mirror. No doubt, your back and neck are curved forward. Place your hands on your shoulders and pull them back bringing your torso upright. It might feel like you are leaning back and squeezing your shoulder blades together, but that's normal in the beginning. According to The Spine Universe, your spine is shaped in a soft "S" curve, not straight up and down. Imagine your spine is the letter "S"--pull the top and bottom of the letter away from each other until it is almost straight. Take a moment to feel your body in this new position.
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2
Use a belt or a Thera-band. A Thera-band is a long piece of stretch material found at fitness supply stores. Take the belt or band and fasten it around your waist. Make it snug, forcing your abdominal muscles to pull in to support your lower spine. This step is key. Teaching yourself to pull your stomach in will make you stand taller and protect your back from future injuries. Now lengthen your neck so your head is resting right between your shoulders.
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3
Once you have mastered Steps 1 and 2, grab that book. Start far away from the mirror. Balance the book on your head. Take a few steps towards the mirror and don't let that book fall. Notice whether you are leaning to the right or left as you walk. Most people favor one side over the other. Straighten your spine, pull your stomach in and keep the book in place as you continue walking.
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Take this new posture into the work place--no books or belts, just you sitting at your desk. Notice the shape of your spine. Are you leaning forward? To the side? Resting on your elbow? Remember that "S" curve image in Step 1. Pretend that belt is cinched across your belly. Pull your abdominal muscles in, your shoulders back and your chin up, as if the book is balanced perfectly on top of your head. Notice the room around you. Adjust your computer screen and workspace to accommodate your new and improved posture.
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Try ncreasing the strength of your abdominal and back muscles to help with some of the discomfort you might feel. No time to throw stomach crunches into your schedule? Try pulling your navel to your spine and holding it in for 10 seconds. You can do it in the car, at the grocery store and in your staff meetings. Building your back is also easy. The next time you have nothing going on, except gossip at the water cooler, squeeze your shoulder blades together behind your back and hold the position for 10 seconds. Repeat two to four times. Do that every day, and no one will call you a slouch ever again.
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Tips & Warnings
Invest. Taking a few minutes a day to work on your posture is an investment in your health and well-being. Be Aware. Check in with yourself throughout the day. When you notice yourself slouching, fix it right away. Be proactive. Examine your life. Is there something contributing to your slouching? Bad shoes, cramped workspace, low self-esteem? If it's a medical condition like scoliosis or osteoporosis, it's even more important that you seek professional help to strengthen your back right away. Teach. I know you have friends and family who slouch. Teaching them what you know inspires you to do the exercises more often and makes doing them more fun.
