How to Align Your Posture

Good posture improves your health and appearance. Standing straight makes you look thinner and taller, and gives you more confidence. You may spend hours hunched over the computer or desk, which creates rounded shoulders and a slouchy frame, as well as many painful knots in your neck and back. Aligning your posture will help you look and feel better, increasing your self-esteem and lessening any physical pain.

Things You'll Need

• Firm mattress
• Pillow
• Chair
• Wall

Instructions

1. Stand against a wall. Make sure your back and heels are touching the wall. Stand straight against the wall for at least 10 minutes day to help improve posture. Roll your shoulders forward and back against the wall to help relieve pressure in your neck and upper back.

2. Exercise. Performing exercises that help strengthen the muscles in your back and abdomen will cause you to stand up straighter naturally. Yoga and Pilates both focus on your core--the muscles in your midsection--and help align your posture. Stretching on an exercise ball helps stretch out any knots in your back and shoulders. Rolling your shoulders while working at your desk also stretches out your muscles and improves blood circulation.

3. Stand and walk with your shoulders held back. This automatically lifts your chest and makes you appear taller. Keep your chin up and look straight ahead. Let your arms hang naturally at your sides. Place weight on the balls of your feet as you walk. You will walk and stand straighter and appear more confident.

4. Sit with your back against your chair. Make sure that your back and buttocks are touching the back of the chair and that your feet are flat on the floor. Do not slouch or lean forward. If you are sitting for long periods of time, get up and move around so that your muscles don't tighten and tire from staying in the same position. If you cannot get up, roll your shoulders up and down to stretch your muscles.

5. Sleep on a firm mattress for back support. Sleeping on your back aligns your posture by straightening your shoulders and back. Use a pillow to align and support your neck and shoulders. You can also place a pillow under your knees to relieve spinal pressure. If you do sleep on your side, place a flat pillow between your legs to align your spine.

Tips & Warnings

• Continue practicing your posture. Your posture will improve the more you sit and stand up straight.

References

• Posture for a Healthy Back
• Guidelines to Improve Posture