Good posture provides the ability to maintain a given position, whether erect, sitting, or lying down, or to carry out any movement using minimal muscle contraction and tension on the ligaments.
Keeping the correct posture should feel comfortable and natural. In the beginning, when the old posture begins to change to the more correct and functional one, our body can be affected and feel “uncomfortable” in the new position. This is normal as the muscles, ligaments, and joints start to function differently and it takes a few days before you feel comfortable and relaxed in your new position.
A little advice I can give to improve your posture at this time is to start "feeling taller" In fact, all the muscles that make you feel taller are the same muscles that improve your posture.
- Keep your head erect with your chin slightly inward
- Keep your ears more or less on the same line with your shoulders
- Keep your shoulders back
- Slightly contract your abdominal muscles
- Distributes the weight of the body on the ball of the feet and not only on the heel.
- Keep your feet about shoulder-width apart.
- If you have to stand and stand for a long time, shift your weight from one foot to the other or from your heels to the balls of your feet.
- Knees straight and back straight.
- Drop the arms down in a natural way along the body.
- Try not to rotate your hips back.
- Make sure the plantar arch of the feet is in a neutral position with a minimum of space between the sole of the foot and the ground (no flat feet).
Many people spend too much time sitting, whether at work, school or at home. It is important to sit correctly and take frequent breaks:
- Change your sitting position frequently.
- Take short walks around your office or home.
- Stretch your muscles gently from time to time to help relieve muscle tension.
- Don't cross your legs. Keep your feet on the floor with your ankles slightly in front of your knees.
- Make sure your feet touch the ground. If that's not possible, use a footrest
- Relax your shoulders. They must not back down.
- Keep your elbows close to your body. They should be bent between 90 and 120 degrees.
- Make sure your back is well supported. Use a pillow or other support if your chair does not have a backrest for the curve of your lower back.
- Make sure your thighs and hips are well supported. You should have a well-padded seat and your thighs and hips should be parallel to the floor.
You can improve your posture by doing some exercises at home or work, they won’t take a long time. Different exercises for the neck, shoulders, chest, upper and lower back, hips can help you to alleviate pain.
Hip Flexor Stretch
- Kneel on your left knee. Place your right foot on the floor in front of you, with your knee bent.
- Lean forward, stretching your left hip toward the ground.
- Squeeze your butt; This will allow you to further stretch your hip flexor.
- Hold for 30 seconds to 2 minutes.
- Change sides and repeat.
- Lie face down on the floor. Stretch your legs back, the tops of your feet on the floor. Spread your hands on the floor below your shoulders. Hug your elbows towards your body.
- Press the tops of your feet, thighs, and pubis firmly against the floor.
- On an inhale, begin stretching your arms to lift your chest off the floor, going only as high as you can maintain a connection through the pubis with your legs. Press the tailbone towards the pubis and lift the pubis towards the navel. Narrow the hip points. Firm but do not harden the glutes.
- Firm the shoulder blades against the back, inflating the side ribs forward. Lift through the top of your sternum, but avoid pushing your front ribs forward, which only stiffens your lower back. Distribute the backbend evenly throughout the spine.
- Hold the pose for 15 to 30 seconds, breathing easily. Release it back to the ground with an exhale.
Benefits of a good posture
- Reduce fatigue, as the muscles are used efficiently and therefore the body needs less energy to move.
- Keeps bones and joints in proper alignment.
- Minimizes loads on joints.
- Decreases the stress on the ligaments by keeping the joints aligned.
- Muscle tension and fatigue problems are prevented.
- Prevents back pain and neck pain.
- It helps to increase self-esteem and makes you look more beautiful.