Improve Your Posture

Even in this beauty and health conscious age, majority of humans tend to overlook the importance of a correct posture. A good posture benefits you in a number of ways. First of all, it makes you look in-shape, and thus healthy and attractive. Secondly, it lays the foundation for a balanced exercise. Thirdly, it allows you to take deeper breaths. Fourthly, it boosts the digestive system. Fifthly, it assists the efficient functioning of your body organs. Thus, a good or correct body posture improves your overall health. You tend to feel more energetic and confident. If a proper body posture can be beneficial to you in so many ways, then why not improve it. Or if you already have one, why should not you work to maintain it.

How to Improve Your Posture

The first step to better your posture is to learn what a correct posture is. The human spine has three curves in it, forming a "S" like shape. These three curves are the neck curve, mid back curve and low back curve. You might be wondering whether your posture is correct or not. Well, a proper alignment means that when you stand, your back in an 'S' shape while you sit on a chair or bench, your back should be straight, chest up and out and tummy should be completely pulled in. If it is the case, you are in a good shape otherwise you need to work to get in. Standing, sitting, walking, working in an uncomfortable or incorrect stance for long periods of time results in bad posture. Luckily, there are a number of ways that can help poor posture. Some of the important ones are briefly described as under.

Yoga
Yoga can help you a lot in correction as well as maintenance of your body posture. You need to perform them properly and on a regular basis. Some of the yoga poses recommendable for posture correction are mentioned below.

• Adho Mukha Svanasana (Downward-facing Dog)
• Tadasana (Mountain Pose)
• Vrksasana (Tree Pose)
• Trikonasana (Triangle Pose)
• Balasana (Child's Pose)

Exercises
Exercising is a great way to have good posture. Actually, there are certain exercises to improve posture. To get accustomed to the posture correction exercises, start doing a set of each exercise once a day for a couple of weeks. When you get comfortable, bump up the count to three times a day.

• Exercise 1: Bring your teeth together in a gentle motion. Glide your head backward to about a quarter to one inch. Do it slowly and softly. Make sure that you do not tilt your head and keep your shoulders relaxed. You will fee a mild tension. Stay in this position for 5-15 seconds. Slowly come back to the starting position.
• Exercise 2: Stand straight with the arms at the sides on the floor. Bring both the arms straight up. Ensure that the arms are alongside your ears. Bend the arms such that the palms touch your shoulder blades. Hold this posture for about a minute. Return to the original position in a controlled manner.
• Exercise 3: Sit straight but comfortably on a chair. Wait for a couple of seconds to relax yourself. When you feel easy and relaxed, bring your palms on the thighs. Try to move your shoulders towards back. Squeeze the shoulder blades together. Both the movements need to be done simultaneously but slowly. Hold this posture for 2-3 seconds, then come back to the starting position slowly.

Ergonomic Posture Chair
Bad posture is often the result of sitting in an uncomfortable chair for long hours for a extended period of time. Many health care professional recommend using an ergonomic chair while sitting for a long time. If you are looking for improving your posture at work, then ergonomic posture chairs is the answer for you. There is not one type of ergonomic chair which is considered to be the best. But there are certain things that you should look for while buying one.

• Easily adjustable height to allow you to have your feet flat on the floor, with your thighs horizontal and hands with the height of the desk.
• Steel frame construction for durability.
• Good backrest design to provide your back solid support and allow your body to form a right posture.
• Easily rotatable swivel to permit you to reach different areas of the desk without taking much strain.
• Sufficient padding seat material to give you comfortable sitting for long periods of time.
• Adjustable armrests to allow you to rest comfortably with your shoulders relaxed.

Posture Braces
Posture correction braces are commonly prescribed by medical professionals for posture correction. These braces are soft, non-elastic straps, which are designed in a way to provide a safe and non-binding fit. The posture braces are often equipped with easily adjustable hook-and-loop closures. Their function is to increase or decrease the amount of support and pressure, as per requirement. The posture braces support the back muscles. You are eligible to use them, irrespective of your age, of course if a doctor agrees. Generally, you are an ideal candidate for the use of posture corrective braces if your job requires you to sit for extended hours, which puts a lot of strain on your body or you are a sportsperson who has to perform strenuous physical activity. The posture braces having a terry cloth protector can keep your back dry. Therefore, go for such a one if you have to use it.

Comfortable Shoes and Clothing
You should avoid wearing high heels as they put pressure on the lower back. Also, high-heeled boots, wide belts and tight clothing harm you over a period of time as they tend to shift your center of gravity . Therefore, you should always wear comfortable fitting clothes and comfy, flat-heeled shoes. This is because they provide you relaxation and good support.

There is never a right time to work to improve your posture. You can start working to improve posture any time, anywhere. In fact, why not from right now onwards. You need to follow all the suggestions given in this article to improve posture and maintain it, if you already have one. Hope, the information gained from this article comes to your help in leading a better and more beautiful life.