How To Fix Posture?

How To Fix Posture?

The first step towards a good posture is to stand right. It’s a fact that most of us do not know how to stand correctly, and, therefore, we unknowingly give rise to various postural defects such as flat feet, back pain, etc. The best way to learn what the correct standing position feels like is by sitting down on a chair and assuming the “sitting-at-the-office” posture.

Imagine you are working at your computer now. Relax all your muscles and keep breathing normally throughout this exercise. Look straight ahead and try to align the earlobes over the shoulders with eyes looking directly in front of them (not shifting from side to side).

You should feel an even weight distribution on both buttocks. Your hips should be square with the shoulders and ankles. The weight distribution on your buttocks will change if one hip is higher than the other, making you feel as one cheek is now heavier. Your “sitting-at-the-office posture” is now ready to tackle any challenges life brings you!

Step 1 – Head Positioning exercise:

This exercise will help you learn how to position your head correctly without adding further postural problems. While standing straight, look at a red dot or anything similar in front of you, keeping your eyes slightly open and relaxed.

Now close them while still looking at the object in front of you for 10 seconds. Open them after ten secs and relax all muscles from head to toe. Repeat the process once more.

You may feel a slight stretch in your neck when you close your eyes, but that’s perfectly normal. The weight distribution on the buttocks will change if one hip is higher than the other, making you feel as one cheek is now heavier.

This exercise will help you learn how to position your head correctly without adding further postural problems. While standing straight, look at a red dot or anything similar in front of you, keeping your eyes slightly open and relaxed.

Now close them while still looking at the object in front of you for 10 seconds. Open them after ten secs and relax all muscles from head to toe. Repeat the process once more. You may feel a slight stretch in your neck when you close your eyes, but that’s perfectly normal.

Step 2- The art of sitting down on a chair:

Now, we all know how to sit down in the office or while relaxing at home. But did you know you do it wrong most of the time? Yes! Most of us make these mistakes, which only add to further postural problems.

Let us take a closer look now:

It is common for people to cross their legs while resting back in the chair, resulting in uneven weight distribution, thus putting unnecessary pressure on one buttock and depriving its muscles of getting nourishment.

To avoid this problem, uncross your legs and keep them straight with feet touching each other as much as possible. And remember, the weight distribution of buttocks should be even throughout.

How to fix posture neck:

your neck is just as important as your back because it holds up your head, and so if it’s out of whack, it can harm the rest of your back.

Try these tips to keep yours inline:

1. “reverse cervical retracement” – 20x a day

gently drop your chin towards your chest until you feel a stretch through the front of the neck – hold for 5 seconds, then relax – repeat this movement slowly ten times. Return to starting position and now push your chin back as far as comfortably possible – hold for 5 seconds before repeating ten times.

2. “chin tucks” – 30x a day

standing or sitting with good posture, gently press down on the area of your throat between the two collarbones. Hold for 5 seconds, then relax – repeat this movement slowly ten times.

3. “chin lifts” – 30x a day

with good posture, gently lift your chin as though you’re trying to make an M shape with your mouth and nose – keep looking upwards until you feel a stretch through the front of the neck – hold for 5 seconds before repeating ten times.

How to fix posture while sitting:

sitting for hours on end doesn’t do the body any favors. If you have to spend a significant amount of time seated, try one of these simple strategies:

1. “tuck your pelvis” – 5 minutes a day

before you sit down, squeeze the muscles at the back of your buttocks and then place your hands there with your fingers pointing towards your hips. Gently contract these muscles while keeping them squeezed and slowly bring them up as high between your hips and lower back as is comfortable. Hold for 30 seconds or until you can feel them start to relax – repeat this movement slowly, several times, moving upwards with each repetition.

2. “open your chest” – 20 minutes a day

get in good posture by lifting your chin and squeezing your shoulder blades together. With your chest raised, breathe in profoundly, looking straight ahead, then exhale while dropping your chin down towards the ground – repeat this movement slowly ten times.

3. “twist ‘n’ stretch” – 20 minutes a day

sitting at a desk, it’s common to lean forward over the computer screen, rounding the spine and compressing the thoracic (middle) vertebrae. So when you stand up, gently twist your upper body from side to side for 5 minutes daily. Repeat this movement slowly ten times in each direction.

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