Content

• To step
• Method 1 of 3: Know good posture
• Method 2 of 3: Change your way of life
• Method 3 of 3: Do stretches and exercise

Modern conveniences and busy schedules have made it all too easy to get sloppy. Drooping shoulders can lead to major health problems over time, including headaches, muscle strain and back pain. Prolonged bad posture also overloads the skeletal muscles on both your vertebrae and the intervertebral discs. To avoid such problems, you can follow a few simple steps to improve your posture.

To step

Method 1 of 3: Know good posture

1. Maintain good posture while sitting. Your body has natural curves, and good posture promotes that. To maintain good posture while sitting, pull your shoulders back, open your chest, and keep your back straight and elevated. To keep your shoulders back, pull your shoulders back and push your chest more forward. You should feel your head tilt back. This should open your chest and pull your abs in.
   • Your back should straighten naturally as you pull your shoulders back and push your chest forward.
   • Make sure your shoulders stay straight and relaxed. They should not be pulled up, standing forward, or pulled too far back.
2. Stand upright. Now that your shoulders and chest are properly aligned, it's time to learn to stand and walk better. Start with your shoulders aligned with the rest of the spine and your abdomen retracted. Keep your feet hip-distance apart and balance your weight relaxed on the front of both feet. Relax your knees and let your arms hang at your sides.
   • Imagine there is a thread running from the bottom of your feet to the top of your head, keeping your body straight and balanced.
3. Check your attitude. To check your posture, stand against a wall. Your head, shoulder blades and butt are touching the wall and your heels should be 5-10 cm from the wall. Take your arm and run the palm of your hand along the space between the wall and your lower back. When you get into the correct position, your hand should fit exactly in this space.
   • If you notice that there is more than a hand's width of space, you are pushing your stomach and hips too far apart. You need to contract your abs more and push your back to the wall.
   • If your hand doesn't fit, then you are leaning too far forward, and so you need to push your shoulders back more.

Method 2 of 3: Change your way of life

1. Have a better attitude at work. Many people work at desks. This is one of the easiest places to hang. During work, people lean towards the computer or over the desk. If you sit too far forward, you are putting pressure on your pubic bone. If you sit too far back, you put pressure on your tailbone. To stop this tendency, you need to lean back in your chair and keep your back against the back of the chair.
   • If you feel like you are too far away from your desk or computer, pull your chair closer to the desk, or pull your monitor closer to you.
   • Adjust the computer screen so that the center of the screen is at eye level. This can help you maintain proper posture and prevent back pain.
   • If you notice that your shoulders are still slouching, consider setting an alarm on your phone to remind you to sit up every hour. This will help you make it a habit so that you don't end up needing to be reminded of it.
2. Get in a better position. In all aspects of your life, you need to sit properly to avoid muscle and back pain. You have to find a comfortable center where everything is naturally tuned. Sit with your feet flat on the floor and center your weight between your butt and pubic bone.
   • This applies to any place where you are. For example, get comfortable and upright in your car, especially if you have to travel for a long time. Use a pillow or adjust your seat to keep your back and spine straight as you ride.
3. Check yourself in the mirror. To judge how your posture is normal, you need to evaluate your standing. Stand in front of a mirror as you normally would. If your palms are facing your thighs with your thumbs pointing forward, then you have good posture. If your hands are in front of your thighs or behind your thighs, or if your palms are facing back, then your posture is wrong.
   • If you notice that your posture is not right, pull your head back and your shoulders down and back. This will align your back and force your posture at the correct angle.
   • If you feel like your chest is sticking out, then you are standing correctly.
4. Stretch when you get up. Your muscles tire when you don't move for long periods in a row. Aim to get up and stretch for at least 1-2 minutes after every half hour of sitting. Stand and straighten your body by placing your hands against your lower back with the fingers pointing down. Lean back as far as you can. Repeat this a few times to get the kinks out of your back.
   • When you are at home, you can also lie face down on the floor with your weight on your elbows. Push your chest up, straighten your lower back and spine.
   • Only do these exercises to the extent that it is comfortable for your muscles. Don't overload your muscles because you don't want to cause damage.
5. Check your sleeping position. When you sleep, you can adopt a bad posture that is consistent with your normal awake posture. If you sleep on your side, tuck a pillow between your knees to relieve tension on your lower back. If you sleep on your back, you can place a pillow under your knees to relieve tension on your lower back while you sleep.
   • Whether you sleep on your back or side, placing a rolled up towel under your neck will align your head and shoulders correctly.
   • Don't sleep on your stomach. This position puts too much strain on your neck when you sleep.
6. Balance the weight you carry. There are times when you may have to carry a heavy load, such as a large bag, backpack, or luggage. When dealing with such a load, try to distribute the weight as evenly as possible to take the pressure off your muscles and joints. If the weight is evenly distributed, you can also maintain your normal, upright posture while you walk.
   • To balance any load, use bags that distribute weight evenly, such as backpacks or wheeled luggage.
7. Make a pillow to support your lower back. When you're at work, at home, or in the car, it's easy to sit for too long and end up with lower back pain. To avoid this, you can make yourself a pillow for your lower back to help maintain an upright posture. Take a large towel and fold it in half and then in half again. Then roll the towel up lengthwise, creating a roll cushion that you can place in your chair.
   • If a bath towel is too big, you can use a smaller towel instead. Fold it in half only once and roll it into a small pillow for your lower back.
8. Try relaxation techniques. Relaxation techniques such as meditation, massage therapy and yoga can restore tired muscles. They also calm the nervous system and counteract the fatigue that invites drooping shoulders. Whether you join a yoga class around the corner from your office or just sit down and take a few deep, purifying breaths, take the time to relax to ease muscle tension.

Method 3 of 3: Do stretches and exercise

1. Strengthen your core. The muscles in your core or core extend from the area around your rib cage to the middle of your thigh. These muscles work together to be able to stand upright in good posture. You should do exercises to strengthen these muscles to improve your posture and overall health.
   • Do exercises that work all the muscles in this group. For example, lie flat on the floor with your legs bent above you, as if you were placing your feet flat against a wall. Tighten your abs and extend one leg almost all the way to the floor while stretching. Hold that leg there just above the floor for about a second before lifting the leg up again. Repeat for the other leg. Do 20 sets of this exercise.
2. Improve the flexibility of your neck. A lack of flexibility causes muscles to become unbalanced and the body to be misaligned. Do more stretches that improve the flexibility of your back, arms, and core. You should also incorporate this into your daily routine at work, doing regular stretches throughout the day to improve your muscle flexibility, even when you are barely moving.
   • Do simple stretches for the flexibility of your neck and back. Stand or sit upright. Pull your head back and center your spine. Pull your shoulders back and down and bend your arms down, as if trying to push your elbows into your back pockets. Push your palms out and hold for at least 6 seconds.
   • Repeat this a few times throughout the day to improve your flexibility.
3. Do the superman. To maintain good posture, you need to exercise the muscles in your back. Do the superman as follows: Lie on your stomach on the floor and extend both arms above your head. Turn your thumbs to the ceiling. Squeeze your glutes, tighten your core and lift your arms, head and legs about 4 inches off the floor. Hold this position for two seconds and then lower your limbs back to the floor.
   • Repeat this step 15 times to strengthen your shoulders and activate the muscles that strengthen your spine.
4. Do T and W exercises. A great way to improve your posture is to strengthen your back. Do the T exercise: Lie on your stomach on the floor and extend your arms out to either side, forming a big T with your body. Turn your thumbs towards the ceiling as you tighten your abs and glutes. Contract your shoulder blades and raise your arms toward the ceiling as far as you can. Hold this position for 2 seconds and then lower your arms. Repeat this 15 times.
   • To do the W exercise, lie on your stomach with your upper arms straight out from the shoulder. Bend your arms so that your forearms are parallel to your neck, and turn your thumbs towards the ceiling and make a W. Contract your abs and glutes, pull your shoulder blades together and lift your arms towards the ceiling. Hold this position for two seconds. Repeat this 15 times.
   • These exercises train the muscles that attach your shoulder blades to your spine, strengthen the alignment of your spine, and improve your posture.
5. Do a corner stretch. Your chest muscles can help with posture. If you want to stretch it, find a corner and face it. Raise your bent arms, place your forearms on the wall with your palms slightly below shoulder height. Leaning into the corner, slowly squeeze your shoulder blades together.
   • Hold this stretch for 3 seconds. Repeat this 12 times.
6. Do the doorway stretch. The looseness and strength of your chest plays a role in how much you lean forward. To build flexibility and strength in these muscles, stand in a doorway and hold one arm at your side at a 90 degree angle. Keep your elbow level with your shoulder and place one arm against the door frame. Slowly lean forward, pushing from the doorway, and pull your arm back against the door jamb. Hold this for 30 seconds and release.
   • Repeat this with the other arm. You can repeat this exercise several times a day.
   • To stretch the muscles of the top and bottom of your chest, repeat this exercise with your arm lower and higher against the door frame.
7. Do shoulder dislocations. While this exercise may sound a little dangerous, it doesn't cause any real shoulder dislocations. It makes your shoulders more flexible, which allows you to keep your chest up and your back back. To perform this exercise, you will need a broomstick or PVC pipe of approximately 1.50 meters. Hold the stick in front of you with both hands, resting against your thighs. Slowly lift the stick from your thighs, overhead, down behind your body, until it rests against the back of your legs. Then slowly bring your arms back forward.
   • Do 3 sets of 10 reps, one rep being a full rotation of your arms.
   • Start wide and bring your arms closer together if you feel like you can. The closer your hands are together, the deeper you feel it stretch.
   • Make sure you do this slowly is doing. If you do it quickly you can injure yourself.
8. Do thoracic extensions. The thoracic spine is the middle part of your spine. It must remain loose, so that you do not become crooked and immobile. You will need a foam roller for this exercise. Place the foam roller under your upper back, with your feet and seat placed on the floor. Place your hands behind your head and your elbows as close to your ears as possible. Lower your head back and arch your back around the foam roll. Hold for 15 seconds and then come back up.
   • You can also stretch your entire back. When leaning back, use your feet to roll back and forth on the foam roller. If you come across a particularly tense spot, stop and pull your head up while leaning back over the foam roller.
9. Consider using chiropractic. A talented chiropractor can restore balance to your body by manipulating your spine and finding areas that are misaligned. If your posture problem persists despite the above exercises, find a licensed professional in your area to improve your range of motion and reduce any pain caused by your slouching posture. Most chiropractors will do an extensive intake to tailor a therapy to your body and the discomfort you are experiencing.