How to Correct Your Posture?

Good posture refers to the proper alignment of your body while you are sitting or standing. It involves positioning your body against gravity to put the least strain or tension on your supportive structure. 

Due to COVID-19, many people have been working from home which has affected them in a number of ways. One of which is that while working from home we have become lazier and fallen into the bad postural habits.  

Effects of bad posture:

Neck & back pain 

Slouching can place stress on your tendons, muscles and ligaments, which may lead to back and neck pain. By improving your posture, you can ease your symptoms a great deal. 

 Digestive Issues  

 

Slumping or slouching put our body in an unusual position which can have an impact on our abdominal organs. Slouching can interfere with proper digestion, which can increase the risk of acid reflux and constipation along with other digestive problems. These issues can be countered by simply correcting your posture. 

Abnormal wear and tear of muscle and joints 

Irregular posture can place stress on your muscle and joints which can cause abnormal wear and tear of them. Bad posture is the most common cause of osteoarthritis.  Correcting your posture and aligning your body properly can reduce muscle fatigue and strain and it will help your muscles and joints healthy for a longer period of time. 

 Bad mood 

 

Our brain and body have a two-way communication which means that our mood can affect our posture and our posture can affect our mood. When it comes to mood, bad posture usually does not come to our mind but actually it can impact our mood. Next time when you are feeling down, you can test this theory by simply changing your posture or by standing up straight and taking a few deep breaths. After this you will feel your mood lifting in just a few minutes. 

5 ways to correct your posture 

When you reach a certain age, you might think that it is impossible to change your posture as your bad habits are now set in stone. However, according to health specialists it might just take more effort and time but there is a very high chance that you correct your posture. 

Child’s pose 

 

Follow these steps: 

• Sit on your tibia with your knees held together, big toes touching each other, and your heels spread out to the side. 

• Bend forward at your hips and place your hands in front of you. 

• Sink your hips back down towards your feet. If your thighs are unable to touch the ground place a pillow or a folded towel under them to provide support. 

• Now gently place your forehead on the floor or you can also turn your head on one side. 

• You can either keep your hands extended or you can rest them along your body. 

• Relax in this pose for 5 minutes while breathing deeply into the back of your rib-cage and waist. 

Forward fold

Follow these steps: 

• Stand with your big toes touching while your heels are slightly apart from each other. 

• Bring your hands to your hips and bend forward from your hips. 

• Release your hands towards the floor or you can also place them on a block. You just have to try to go as far as you can and it does not matter if your hands don’t touch the floor. 

• Bend your knees slightly, try to soften your hip joints and your spine to lengthen. 

• Tuck your chin into your chest and allow your head to fall heavy to the floor. 

• Try to remain in this position for up to 1 minute.   

Chest opener 

 

 Follow these steps: 

• Stand with your feet about hip width apart. 

• Bring your arms behind you and interlock your fingers with your palms pressing each other. 

• Make sure you keep your head, neck, and spine in one line as you look straight ahead. 

• Inhale as you lift your chest towards the ceiling and bring your hands towards the floor. 

• Breathe deeply as you hold this pose for about 5 breaths. 

• Release and relax for a few breaths. 

• Repeat at least 10 times.

High plank 

 

Follow these steps: 

• Come onto all fours and then straighten your legs, lift your heels and hips. 
• Straighten your back and engage your abdominal, arm, and leg muscles. 

• Lengthen the back of your neck, and soften your throat, and look down at the floor. 

• Make sure to keep your chest open and your shoulders back. 

• Hold this position for up to 1 minute at a time. 

Side plank 

Follow these steps: 

• Start from a high plank position, and then bring your left hand slightly in to center. 

• Then shift your weight on your left hand, and then reposition your ankles and lift your hips. 

• You can place your right hand on your hip or you can even extend it towards the ceiling. 

• Align your body in a straight line from the top of your head towards your heels. 

• Look straight ahead of you or up towards your hand. 

• Hold this pose for about 30 seconds and then repeat on the opposite side.