How to improve your posture?

Did you know that your posture not only changes your appearance but also affects your health?

Poor posture may lead to abnormal curvature of the spine, hump, hernia, which lead to chronic pain and a loss in quality of life.

Good posture helps maintain balance by ensuring that body weight is evenly distributed between your feet. Standing or sitting position, walking, climbing stairs, and even looking behind you are all achieved with body balance. And good posture is essential for body balance! Good posture can reduce the risk of injury during physical activity and exercise. Increased balance contributes to the success of these activities.

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Postural disturbances can be caused by habits and a sedentary life as well as excessive muscle strength and tightness. Hip muscles strained by intense exercise can pull the upper body forward, causes postural disorientation and impaired balance. Likewise, tight chest muscles can pull the shoulders forward, shifting the center of gravity to the front of the feet, leading to unbalanced posture.

It is possible to improve your posture with a few basic exercises!


Working all your body muscles and stretching after exercises can prevent tension, which shortens your muscles. This reduces postural anomalies and injuries. It is possible to enhance balance by strengthening the muscles of the abdomen, waist, and hips, and the connection between the upper and lower body. Losing strength in the abdominal muscles causes unbalanced posture andthe alignment between the upper and lower bodies to weaken. Strong lower leg muscles help you stand stable and balanced.

After muscle and strength training, balance exercises can help you maintain good posture. You can do balance exercises in front of a mirror to control your movements and posture. Make physical activity your habit for 3-4 days a week. You will start to feel your abdominal muscles get stronger and your posture improve within a few weeks!

How to improve your posture? While standing, your chin should be parallel to the floor, high and strait head and pulled back shoulders. Keep the neutral posture of the spine. The knees should be even and pointing straight ahead. This will distribute the pressure of your body weight equally to the legs.

While sitting, your chin should be parallel to the floor and your left and right shoulders should be at even heights. The waist and back should be upright and the natural sitting stance of the spine should be maintained. The knees and feet should be parallel and point straight ahead. If you are sitting in front of the computer, the top edge of the screen should be at eye level.

Good posture, both at rest and while moving, is essential for a healthy body and quality of life. Body posture supports the health of your skeletal system and prevents muscle and bone aches. With regular physical activity, stretching and balance exercises, you can achieve an ideal posture.

1. Why good posture matters. Harvard Health Publications, Harvard Medical School
2. Preventing Musculoskeletal Disorders in the Workplace. WHO Protecting Workers’ Health Series No 5


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