Tips to correct poor posture

Even if your posture has been a problem for years, it's possible to make improvements. While rounded shoulders and a hunched stance may seem permanent, it's usually not too late to stand taller. Better posture is often a matter of changing daily habits and strengthening key muscles.

Poor posture typically stems from a combination of modern habits and physical changes:

• Modern Habits:

  • Working on a computer or looking down at a smartphone.

  • Slouching on the couch while watching TV.

  • Carrying heavy items like grocery bags or a heavy purse.

  • These activities cause you to stoop forward, which weakens the upper back muscles and shortens the chest and shoulder muscles.

• Muscle Weakness: Weak core (abdominal and back) muscles are crucial for supporting your frame. When they are weak, it's harder to stay upright.

• Bone Health: In people with osteoporosis (brittle bones), vertebrae can develop compression fractures. This causes the spine to round forward, leading to a condition known as dowager’s hump (dorsal kyphosis).

Why Good Posture Matters

Poor posture is more than an aesthetic concern. It can lead to:

• An increased risk of falls because your center of gravity shifts forward.

• Back or neck pain and headaches.

• Trouble breathing or walking.

• Even with past fractures (once healed and with doctor approval), you can improve posture by strengthening muscles to support the spine and prevent further issues.

How to Improve Your Posture: Exercises and Tips

The key is to strengthen the weak muscles (upper back, core) and stretch the tight ones (chest, shoulders).

Strengthening Exercises

• For the Upper Back:

  • Scapula Squeezes: Squeeze your shoulder blades together and hold for 30 seconds.

  • Rows: Use a resistance band to pull your elbows back, as if rowing.

• For the Core:

  • Modified Plank: Hold a push-up position while propped up on your elbows.

  • Abdominal Bracing: Simply tighten your abdominal muscles, pulling your navel toward your spine.

  • Bird Dog: From a hands-and-knees position, extend one arm and the opposite leg simultaneously.

  • Glute Squeezes: Lie on the floor with knees bent and squeeze your glutes.

Stretching Exercises

• For the Chest and Shoulders:

  • Doorway Stretch: Place forearms on a doorframe and gently lean forward.

  • Behind-the-Back Stretch: Put your arms behind your back, grasp your elbows or forearms, and hold.

• For Mobility and Alignment:

  • Chin Tucks: Gently tuck your chin toward your neck to align your head.

  • Cat-Cow: On hands and knees, alternate between arching your back upward and dropping your belly down.

  • Hip Flexor Stretch: Kneel and gently push your hips forward.

  • Foam Roller: Arching over a foam roller can help loosen tight back muscles.

General Tips for Lasting Improvement

• Incorporate Mindful Movement: Practices like Yoga and Tai Chi improve range of motion and alignment.

• Practice Ergonomics: Set up your workstation to keep your feet flat on the floor, your monitor at eye level, and your keyboard at a comfortable height.

• Be Mindful: Set a timer to check your posture every 10-15 minutes, especially while sitting, and reset yourself into a tall, aligned position.