Content

• To step
• Method 1 of 4: Improve your posture while standing and walking
• Method 2 of 4: Improve your posture while sitting
• Method 3 of 4: Sleep in the correct position
• Method 4 of 4: Do exercises to improve your posture
• Tips
• Warnings

Correcting your posture isn't that easy, but good posture can help you look better and give you more confidence. If you tend to walk lankily or slouch casually in your chair, try to improve your overall posture from the moment you get up to the position you sleep in. Improving your posture won't happen overnight, but you can use some thought tricks to remind you to pay attention to your posture. You can also do exercises to strengthen your muscles.

To step

Method 1 of 4: Improve your posture while standing and walking

1. Try to find your center by standing up straight and making yourself as tall as possible. Keep your chin parallel to the floor, put your shoulders back and tuck in your stomach. Let your arms fall naturally at your sides.
   • Place your feet about a shoulder width apart, much like the position you would take for a workout.
   • Imagine being pulled up by a string. Make yourself as tall as possible and imagine that a string is sticking out of the ceiling and pulling you up. Keep your lower back straight and don't fall forward towards your toes. Visualization techniques like these can give you a better sense of what good posture is.
2. Learn to improve your posture with the help of a wall. Stand with your back against a door or wall. Make sure the back of your head, your shoulders and your butt are touching the wall. Your heels should be 2 to 4 inches from the wall. Run your hand behind your back to check if there is any space left between your back and the wall.
   • You are supposed to be able to slide your hand over the wall just behind your back, but there shouldn't be too much room left. If there is more space behind your back, flatten your back by pushing your belly button back toward your spine.
   • If there is no room for your hand at all behind your back, bend your back so that your hand will fit in between.
   • Try to hold this position as you walk away from the wall. Check your position over and over if you think it has slackened.
3. Ask if someone can put an X on your back to improve your posture. Make an "X" that runs from your shoulders to your hips. Place a straight line of tape over your shoulders to seal the top of the X. Wear this during the day to make it easier to keep your back straight.
   • This works especially well if you keep your shoulders back while sticking.
   • Use adhesive tape that you can stick to your skin, such as special medical adhesive tape.
   • Instead of using adhesive tape, you can also search the internet for a so-called posture trainer.
4. Keep your weight on the balls of your feet. If you lean on your heels, you will automatically tend to hang. Instead, stand up straight, trying to lean your weight forward a little.
   • Now lean back so that your weight falls on your heels. Notice how this one move puts your whole body in a "lanky" position.
5. As you walk, imagine trying to balance a book on top of your head. Imagining a book on your head will help you keep your head up and your back straight. If you have a hard time imagining it, try it with a real book for a few minutes.
   • Maintain correct standing posture while walking. Walking in the correct posture is nothing more than an extension of standing in the correct posture. Keep your head up, your shoulders back, your chest out and look straight ahead as you walk.
   • Don't try to push your head forward.
6. To stand and walk in the correct position, choose supportive footwear. Choose shoes with wide, sturdy soles that provide good support for your feet so that you can stand upright more easily. Also make sure they support the arch of your foot well. Good posture starts with your feet.
   • Avoid high-heeled shoes as much as possible, as they can affect the straight line of your body.
   • If you have to stand for a long time, put some extra support on the floor if possible so that you stand more comfortably.

Method 2 of 4: Improve your posture while sitting

1. Make sure to keep your back at the correct angle to your thighs. Keep your thighs at the correct angle to your calves. Keep your shoulders straight and your head upright and keep your neck, your back and your heels in a straight line.
   • Keep your back in a straight line along the back of your office chair. That way you avoid slouching or leaning forward, which you often do automatically when you sit at your desk for too long.
2. Check your posture by sitting on your hands. Keep your hands under your sitting bones while sitting on the floor. Make sure your palms are facing down. Adjust your posture until you notice that your weight falls exactly on your two palms. This is your ideal sitting position.
3. Adjust the position of your feet and, while sitting, keep your feet flat on the floor. You are supposed to keep your feet flat on the floor and your toes pointed forward. Don't cross your legs or ankles. Keep your thighs parallel to the floor.
   • If your feet don't touch the floor, use a footrest.
4. Look for a supportive chair that can help you maintain the correct sitting position. Use a chair that is ergonomically designed for proper support, meaning it will support your entire back, including the hollow in your lower back. Also make sure that the chair is designed for your height and weight.
   • If a new ergonomic chair is not an option, try supporting your back with a small cushion in the hollow of your back.
5. Improve your sitting posture by adjusting the position of your computer screen. If you work in front of a computer in an office, make sure the screen is on an elevation so that you are forced to sit up straight. Just don't set it so high that you have to stick your chin out to see the screen.
   • You may have to raise or lower your chair if you cannot set your computer screen exactly to the correct position.
   • Adjust your chair and your posture so that your arms are bent and you don't have to keep them completely straight. Try to keep your elbows bent at an angle of 75 to 90 degrees. If you have to keep your arms too straight, you are sitting too far back. If you have your elbows bent more than 90 degrees, you are either sitting too close or hanging in your chair.
6. Adjust the position of your seat so that you can drive in the correct position. Adjust your seat to create the correct distance between the pedals and the steering wheel. If you lean forward, have your toes sticking out, or you have to stretch to get to the steering wheel, then you are too far away. If you are folded in half with your chin on top of the handlebars you are too close.
   • If possible, use a lumbar support for the arch of your back. Adjust the headrest so that the center of your head leans against it. Your head should be no further than 4 cm from the headrest while driving. Keep your back against the chair and your head against the headrest.
   • Your knees should be level with your hips, or slightly above.
   • The correct posture is also important for safety in your car. Your car's security systems best protect you when you are properly seated in your seat.
7. If you are sitting for a long time, regularly stand for a break. Even if you are in the perfect position, you should get up and stretch or walk about once every hour. Just walking around the room or getting out of the car for a few minutes can help.
   • If you tend to get lost in your work, set an alarm to remind you when it's time for a break.
   • Such breaks are also healthy because your body needs exercise during the day.

Method 3 of 4: Sleep in the correct position

1. Give your back the necessary support while you sleep with the help of pillows. It doesn't matter if you sleep on your back, on your stomach or on your side, extra pillows can provide support. In principle, you should try to put a pillow in every open space between your body and the mattress.
   • For example, if you sleep on your stomach, which is the worst position for your back and your posture, put a flat pillow under your stomach for support. Use a flat pillow for your head, or don't use a pillow at all.
   • If you sleep on your back, put a small pillow behind your knees and take a supportive pillow in front of your head.
   • If you sleep on your side, put a pillow between your knees and pull your knees up towards your chest. Choose a pillow for your head that keeps your spine straight, or use a pillow that supports your entire body.
2. When lying down, turn your body around as one. When lying in bed, try not to turn around at your waist. Instead, keep your back straight and your abs tight, and if you want to lie down, turn your whole body over at once.
3. Make sure you sleep in the right position by choosing a comfortable mattress. You may often hear that certain mattresses are better for your back, but in fact you can use any mattress that you are comfortable on. Choose one where you lie comfortably and wake up rested and without pain.
   • Don't forget to buy a new mattress about once every ten years.
   • If your mattress doesn't give you the support you need, put a board between the bed's box spring and the mattress to prevent the mattress from sagging.

Method 4 of 4: Do exercises to improve your posture

1. Strengthen your pelvic muscles by doing deep stretches especially for your abs. Lie on your back with your legs at about a 90 degree angle and your feet on the floor. Pull your belly button up towards your chest and hold for 10 seconds.
   • Your pelvic muscles are indispensable to support your posture, so the more able you are to use them, the better your posture.
   • Repeat the exercise 8 times every day.
   • Breathe normally during this exercise, as you are training your pelvis so that you can maintain that posture during your normal activities in everyday life.
2. Compress your shoulder blades. Sit upright in a chair and press your shoulders together. Hold for a count of 5 and release. Do this exercise 3 to 4 times every day.
3. Improve your posture by strengthening your muscles with strength training. Exercises that strengthen the muscles in your entire upper back and shoulders can help you permanently improve your posture. Try the following strength exercise, with or without hand weights:
   • First, get into the correct position. Extend both arms straight in front of you with your palms facing up. Bend your forearms towards your shoulders while trying to touch your shoulder blades with your fingertips.
   • Repeat the exercise 10 times with both arms at the same time and then 10 more times with each arm.
4. Stretch your shoulders pretending to be a penguin. While waiting for a website to load or while toasting your bread, keep your elbows next to your body and touch your shoulders with your hands to create "penguin wings." Now, keeping your hands on your shoulders and placing your ears on the same line, lift both your elbows (count 1, 2) and then lower them (count 1, 2 again).
   • Repeat the exercise as many times as you can while you wait. You will be surprised how many stretches you can do in 30 seconds.
5. Do stretching exercises if you have back or neck pain. Bend or stretch your head over your shoulders in all four directions (forward, back, left, right) and gently massage your neck. Don't turn your head in circles, as that can actually increase tension.
   • For the next exercise, get on your hands and knees. Curl your back up, like a cat, then do the reverse, bending your stomach down and curling your back down.
   • Do the exercises a few times a day. Do them in the morning to help your body stretch the slack from your muscles after sleep. Doing the exercises regularly during the day will make you feel more energetic.
6. Practice yoga to become more flexible and improve your posture. Yoga is excellent for your posture and for your overall health. In addition, yoga can improve your sense of balance. Practicing yoga trains your pelvic muscles, making them stronger and making it easier for you to keep your body in a straight line.
   • Yoga will also help you by teaching you how to maintain a nice upright posture while sitting, standing, or walking. Look for yoga classes nearby or watch instructional videos on YouTube.

Tips

• Instead of looking down, keep your computer screen and the books you read at eye level.
• Distribute the weight as you lift to avoid stress and fatigue. For example, if you are lifting a heavy suitcase, change arms regularly.
• At work, ask about the possibilities for an ergonomic evaluation if you spend a lot of time at the computer.
• Use color to remind yourself to correct your posture. Choose one specific color or object as a reminder. That way, every time you see that color or object, you think about your attitude.
• Use an external reminder to remind you of your posture. For example, set an alarm that goes off every hour or download an app with the same effect.

Warnings

• If you have severe back pain, make an appointment with your doctor.
• If you decide to improve your posture, you will likely experience some muscle pain at first as your body is adapting to something new.
• When lifting something heavier than a cat from the ground, always bend your knees, not your waist. Your back muscles are not made to support weight, while your leg and abdominal muscles are suitable for that.