We've all heard it at one time or another "sit up straight". If you're like me you stiffen up then relax back into your comfortable hunch as soon as they're not looking. Unfortunately, poor posture is a bad habit that can be extremely difficult to break and can cause some serious issues. I've struggled with back pain and poor posture for almost all my life and I'm still working at it. I've gathered up a few tips that I hope can help you all in your quest for good posture. :)
First Off...
Photo source HERE.
Posture can affect not only your looks, but your health. Because everything in your body is connected, your body's posture can affect your health in other areas- your back, your attention span, your digestion- it's literally all connected! Try thinking of your body as a machine; you need to care for each part or all of it can fail. Like if you forget to put oil in your car and it blows the engine up. Care for your body and it will run well for you. :)
My Posture-Fixing Tips
It sounds silly, but the first thing that has helped me with improving my posture is knowing what good posture is. So let me share with you:
Your shoulders should be rolled back and down. Initially, if you're not used to this it feels like you're sticking your chest way out! Never fear, it'll feel more natural with time.
The bottom of your chin should be parallel to the ground. Again, if you're not used to this it may feel like you are looking down your nose at people. If you tend to get a lot of neck and shoulder pain, this helps tremendously! If you're neck is usually tilted towards the ground, it can put a huge stress on your neck and shoulder muscles because they are doing all the work to hold your head up, instead of the curvature of your spine doing the work like it's supposed to. Someone once told me "think of your head as a basketball and your neck as your wrist. If you're wrist is bent back, you can hold the ball no problem in the palm of your hand. If your wrist is bent forward, the ball feels heavier and is much harder to hold."
As my boyfriend once told me, "imagine trying to touch your bellybutton to your spine." This ensures your core is holding your lumbar spine straight and keeping the stress and slump out of your lower back.
Stand sideways to a mirror and look at yourself. Your shoulders, hips, knees, and ankles should be in a straight line. If they are, then you've got it!
If your neck is your weak point try this:
- Lie on a bed face down and hang your head off the edge.
- Lift your head and hold it for 10 seconds then lower it slowly.
- Repeat this exercise for 20 reps, 3 sets and amp it up as you feel comfortable.
- This exercise strengthens the back of your neck which are the muscles responsible for holding your head high.
If your neck has a poor curve, try rolling a hand towel loosely and placing it under your neck while lying flat on your back. Keep this position for 5 minutes then, as you're comfortable, tack on 5 more minutes until you reach 20. Do these every day to see results. It takes time.
If you have access to a gym, take advantage of the rowing machines. They are terrific for building the upper back strength it takes to achieve good posture. If you don't or would rather not use them, here's an at-home alternative that works well too:
- Find a long stick- a broom handle or shovel would do!
- Get your body in your good posture position with your shoulders rolled back and down and hold this position throughout the exercise.
- Lie flat on your back holding the stick with both hands, just wider than a shoulder's width apart.
- Begin by holding the stick down at your legs then slowly raise the stick above your head.
- Be sure to focus on your posture the entire time. Keep your shoulder blades tucked in as well.
- Start off with a smaller number of reps and 3 sets, then build up to more as your muscles become familiar with the exercise.
- This exercise strengthens the muscles under your scapula (shoulder blades) which are partially responsible for keeping your shoulders in the correct position.
There are a million different workouts that can improve your core strength. My personal favorite, however, is the plank. There are two ways to do this:
1. Arms extended
- Get into a push-up position with your arms and legs extended. Hold your neck curved upward and hold this position for as long as you're comfortable.
- Hold yourself in a plank position on your elbows instead of your palms. Grab one fist with the other. Hold your neck curved upward and hold it as long as you're comfortable.
This seems silly but it has helped me like crazy! I've asked people around me who I trust and who are with me a lot to hold me accountable for my posture. I've told them to remind me to have good posture when they notice my posture is poor. This has kept me on my toes and thinking about my posture throughout the day which is helpful in keeping good posture!
6. Pay attention!
Simply paying attention to your body can remind your to stand tall with good posture. If you notice yourself slouching, correct it. If you always have this in the back of your mind you will be more likely to improve your posture over time.
7. Be confident.
Believe in yourself! Believe you're beautiful! Find confidence inside and let it shine through you. This will automatically give your posture a little boost. Good posture is a completely free beauty fix that can make a world of a difference! :)
...Vanessa...
Comment below with requests for topics and/or tips and I will do my best to fill them!
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Comment below with requests for topics and/or tips and I will do my best to fill them!
Please Subscribe to my blog to see more posts from me :)
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