How to Fix Your Bad Posture
Do You Have Bad Posture?
Judging by the diagram above, do you think you have bad posture? If you are unsure, go to a full length mirror and stand how you would normally. Turn to the side. Check if you have any of the following:
- Is your head pushed forward?
- Roll your shoulders back. Is there a significant difference of your shoulder placement?
- Is the lower part of your back curved in?
If you realized you have at least one of these, you have bad posture. If you're still not convinced, consider these questions:
- Do you get headaches often?
- Does your neck ache often?
- Do your lower back often hurt?
All these symptoms can easily be fixed with better posture. However, if you want to get better posture, you have to consistently stick with it. It is not something that can be fixed overnight, it could take up to a year, depending on how poor the posture is. It's safe to say though, that it will be worth the wait.
Wall Ups are the same thing as any regular push up, with the exception of using the wall instead of the floor. Just position yourself comfortably in front of the wall and place your hands out forward as if you were about to do a push up. Lean your body forward while keeping a straight line from head to toe. Continue to do 10 wall ups a day.
By doing wall ups, it will straighten out your rounded shoulders, as well as your chest and triceps.
The Wall Test
Wherever there's a wall, there's a way! If you can feel yourself slouching, go to any open wall and stand with your back against it. Feel the wall, right? Now, just position and straighten your back to where it perfectly aligns with the wall, so that the back of your head, shoulder blades, arms, butt-ox, and legs can all feel the wall. Once you get it right, simply walk away from the wall in that position. Guess what? You're in the correct posture now!
Start by laying on your back with your knees bent and your arms against your sides. Work your feet back so your heel is getting closer to your butt-ox. Inhale then work your hips upward. Wiggle your arms underneath so they're interlocking. Hold the pose for 4 deep breaths, rest, then repeat 5 times.
Upward Facing Dog
With your legs extended straight back, lie face down with your elbows bent, so your palms are directly under your shoulders. While inhaling, press firmly on your palms so your torso is slightly being pulled forward. Straighten your arms, roll shoulders back, and press into the tops of your feet, thus lifting your torso and thighs off the floor. Hold for 4 deep breaths and repeat 3 times.
Cow Face Pose
Sit on the floor and cross your right leg over the left leg. Try to line your right knee directly over the left knee. Bring your right foot by your left hip and your left foot by the right hip. Inhale. Stretch your right arm out to shoulder height, then rotate your thumb towards the floor and then to the back wall, palm facing ceiling. Exhale, sweeping your right arm behind you, resting the right forearm on the lower back and the bringing back of your right hand between the shoulder blades. Inhale, stretching your left arm out in front of you at shoulder height, turning your palm toward ceiling. Raise your left arm to sky, palm facing back wall. Exhale and bend your left elbow while bringing your left hand to meet your right hand. Try to hook your fingers. Hold here for about 1 minute. Repeat on opposite side.
Remember How You Sit Matters
Don't Forget Your Head
Did you know that there's an actual name for your head being forward from poor neck posture? It's called Forward Head Posture, (FHP). A main cause for FHP is when you're on the computer; your neck tends to slouch, leaving your head too forward. Other causes of this are when you're driving, sleeping poorly, or sitting poorly on the couch.
Helpful Stretches for Your Head
Extra Tips on Keeping Good Posture
- Don't go overboard with pillows. When you're sleeping with a lot of pillows, it will be more of a reason why your head is in an unnatural position. This is often why people wake up with headaches.
- Whether you're walking, standing, or sitting, do a back check. This consists of rolling your shoulders back, thus bring your head back and making your back straighter. It will be difficult to keep this position when you're just starting out, just keep doing it whenever you realize you've fell back into your usual position.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2015 Emily