How to Fix Bad Posture
Bad posture can result from poor diet, injuries, inactivity, lack of certain vitamins and minerals, hormone levels, bad sleeping habits, genetics and repetitive stress on areas in or leading to the back or congenital shaping of the spine. Most bad posture can be corrected with a combination of diet and exercise. Correcting bad posture requires you to be aware of your movements, the way you sit and stand and even the way you lie in bed.
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Instructions
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Stand with your shoulders straight and back, but don't push them back. Just stand naturally.
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Keep your head straight so that your ears are lined up above your shoulders, and pretend you have a book on top of your head so that your head is level. Keep your eyes forward.
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Bend your arms at the elbows and touch your shoulders, keeping your head and shoulders steady and straight and your eyes forward. Repeat this exercise 15 times with both arms, and then alternate right arm to right shoulder and left arm to left shoulder 15 times each.
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Stand in the same position. Hold your arms out straight at shoulder level, forming a "T" with your body. Keep your arms out and count to 15. Begin to lower your arms. It should take you until the count of 10 to lower them to your sides.
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Raise your arms to the count of 10. If you finish before you get to 10, slow down. When your arms are at shoulder height, count to 15.
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Repeat lowering, raising and holding 10 times. If your muscles do not feel tired the next day, increase by five the number of repetitions. Do this daily, slowly increasing the number of repetitions.
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Check your chairs at work and home. If you spend a lot of time sitting at work, make sure you have a chair that keeps your spine aligned properly—an ergonomically correct chair. The chair should be able to support your back and your spine's natural curve. When you sit, your lap should be level so that it is perfectly perpendicular with your upper body.
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Wear a posture brace under clothing. These are made of a thin but strong plastic material that will act as a “reminder” for people who tend to slump when sitting or standing for a while.
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Avoid shoes with high or stiletto heels. Do not wear leather boots or tight shoes for indoor work. Avoid heavy or tight belts as these tend to pull on your skeletal frame.
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Check your mattress. Make sure that it is neither too hard nor too soft. Use an ergonomic pillow that keeps your head aligned with your body while you sleep. If necessary, get fitted for a night brace that will keep your body aligned.
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Get a check-up from your doctor, including a full panel of blood tests that check calcium, vitamin D and estrogen levels.
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Check to see if you have osteoporosis in your family. If you do, speak to your doctor about early preventative measures you can take to avoid this condition more often seen in women.
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Tips & Warnings
At home, use an ottoman or footrest if you do crafts or always read in the same chair.
References
- Photo Credit Thinkstock Images/Comstock/Getty Images
