These days we spend a lot of time sitting, especially over this last year. Over time this takes a toll, not least by encouraging poor posture. Posture is probably not something you think much about. But maybe it should be.
Cultivating good posture, both sitting and standing, has many well established benefits including less back pain and headaches, more energy, better joint health, improved breathing and lung capacity and improved core stability and strength. And the best part is, you don't need any special equipment to improve your posture. Just a little awareness and a few minutes a day.
Here are some simple tips you can use to improve your posture if you need to and maintain it if you don't.
Look up when you walk. Most people look down at their feet when they walk. This causes your shoulders to roll forward and puts pressure on your neck. When you look straight ahead you pull your shoulders back and reduce the strain on your neck. If you are like me, it may feel awkward at first and take a while to make it a habit. But I have yet to trip or stumble.
Clasp your hands behind your back. This is a simple exercise that you can do just about anywhere. Interweave your fingers behind your back and you will probably feel your shoulders pulling back as well. Do this enough and you will start standing up a little straighter and holding your shoulders back from hunching forward.
Set a "Get Moving" timer. Sitting for long periods of time is one of the worst things we can do to our posture. Set a timer to remind yourself to get up and move for a few minutes at least once every hour. You don't have to exercise, just get out of your seat and walk around. Maybe stretch a little. You will feel energized when you sit back down.
Establish a daily stretching routine. Ten minutes a day is probably all you need. You won't only improve your posture but your reach and flexibility as well. If you aren't sure what to do, here are some easy stretches you can use. Don't neglect your neck.
Cultivate an awareness of your posture. Take a few seconds at different times throughout the day. Are you standing or sitting up straight? Do you feel stiff anywhere? Pull your shoulders back. Raise your head. Breathe a little deeper. Over time this will gradually make better posture a habit.
One other thing. Stay hydrated. Muscle stiffness can also be a sign that you are not drinking enough water. How much is enough? Its going to vary from person to person but a number of ounces every day equal to one half of your body weight in pounds is a good rule of thumb.
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