How do i improve my posture?
In high school, my Mom was always nudging me to “stand up straight!” I would roll my eyes and slouch even more.
It wasn’t until years later, prompted by back pain and anxiety, that I realized the value of good posture. If you can relate, read on for some super simple posture tips!
Set the Foundation
Posture improvement starts from the ground up. Pay attention to how you step, how you stand, and mobilize your toes and ankles to keep them healthy. There are some great free videos that guide you through some simple mobility exercises, or you can rent my “Feet & Ankles Lovin’’” video in the Therapeutic Movement section of my On Demand. Going barefoot around the house helps strengthen all the tiny intrinsic muscles too! But seriously, caring for your feet — even just thinking about your feet — will transform the way you stand.
When standing or sitting, bring some attention to your base: distribute your weight evenly through both sides rather than leaning or lis. Find that energetic lift out of your center. Think of a pillar of light streaming up through your spine and relax! It’s not muscular, it’s directional.
Gentle Reminders
Sometimes we all need a little outside reminder to stop slouching (which really just means we need to bring our attention back to our bodies and AWAY from computers and constant distractions)!
Here are some tips:
Put a post-it note on your screen to remind you to think of that pillar of light so that you bring your head back into alignment with your spine. Remember: posture isn’t so muscular, it’s about where we put our attention.
Anytime you go to the bathroom, swing your arms in circles to relax any tension that’s build up in your shoulders from all your computer time.
Ask friends and family to give you a nudge when they catch you hunching forward.
Stand with your back to a wall and let it re-teach you what vertical is.
Mobilize what’s tight
Tight chest muscles pull your shoulders and spine forward. Likewise, tight hips and hamstrings tug the pelvis out of optimal alignment. Taking 5-10 minutes a day to move (not stretch!) these areas can work wonders!
Some simple movements:
Stand tall, arms by your side, about 45 degrees from your hips, palms facing forward. Swing your arms in front of you, crossing your elbows and bringing each palm to the opposite shoulder blade. Continue this swinging action, changing which elbow crosses on top.
From all fours, tuck your toes, move you hips back to your heels. Slowly walk your hands in, aiming to sit up tall (if it’s too much sensation, stay as forward as you need).
Standing half forward fold at the wall - face the wall, press your palms and turn your fingers slightly out to the sides. Then hinge from your hips to bring your trunk parallel to the floor, extending your arms as you relax your head.
Walk Tall
Build the posture habit by incorporating more movement into your everyday life. Set timers to get up and take a quick 5 minute walk every hour or two. Or take the long route to the bathroom, kitchen, or mailbox!
You’ve got this posture thing. And remember! Don’t tighten yourself into it. Good posture doesn’t mean gripping different shoulder muscles! Good posture comes down to awareness and movement: just tune in and give your body what it needs. Soon enough standing and sitting tall will be a natural reflex rather than a chore. Give me a shout anytime if you need support! I’m over at amy@wellbywolfe.com.