The first step in improving your posture is understanding what you might be doing wrong when sitting, standing, or flexing. The best method you could use to know that your posture is correct is to contact an osteopath who will be able to eliminate the tensions that constrain your posture and then will be able to recommend the appropriate exercises you can do at home by yourself, or if you have the opportunity, with a physiotherapist and personal trainer. Here are a few tips on how you can straighten your back naturally.
1. Invest in a good posture bra
That’s right, a posture corrector bra can be the ultimate product. How does it work? The construction of posture bras is developed by orthopedists; it features a wide back made of soft and breathable, yet firm materials resistant to wear and tear. Wide comfortable straps and under-cup band ensure that the weight of the bust is distributed evenly and in a physiological way, so that the pain in your neck and shoulders is not in the picture anymore.
This construction relieves the stress on the muscles, spine and vertebrae – and helps you to carry your back straight quite effortlessly. A bonus? A good posture bra will make your breasts look more appealing with a hefty amount of lifting and shaping. An elegant look at 360 degrees!
2. Posture while standing
Crossed legs or feet close together do not go well with good posture. A wide-legged stance à la John Wayne should also be avoided, but a posture in which the legs are about shoulder-width apart is advisable. The shoulders are pushed straight back and down, the chin slightly raised – not too much, or you will appear arrogant. Incidentally, the right footwear helps you to stand securely: women who have difficulty walking on high, narrow heels should opt for wide heels. Standing firmly on stilettos is a different challenge than in the flats.
3. Practice good posture against the wall
You can practice the posture against a wall. Stand with your back straight in front of the wall, position your legs and make sure that your back is against the wall and that you are not arching your back.
4. Use backrest when sitting
Posture should not be neglected even when sitting. The general guideline is the upright posture with a straight back. The feet are at the hip or shoulder width on the floor (or elegantly folded over each other), the shoulders stay behind and do not lean forward. You can fold your hands loosely on your lap or place them on the seat backs. For a good posture when sitting, you should use the backrest – it’s not called that for nothing, it almost automatically ensures a better posture. To do this, slide close to the backrest to sit upright.
5. Add that pep in your step
Unless you are currently working on the catwalk, you will probably not be observed as carefully and for a long time while walking as when standing or sitting. Nevertheless, straightening the back when walking is always a good idea for your health.
Walking with a slightly bouncy gait is what you should aim for, and it is only possible when you maintain a good posture. Steps that are not too big or too small, your arms swing loosely or point the way to the person you are talking to. Here, too, the shoulders are pulled back straight and the eyes are directed forward.
6. Strengthen the back muscles with the exercises
Stronger muscles equal better posture. You can look up the exercises for the back or enlist the help of a physiotherapy professional. Toned back muscles will help your shoulders align, and it will be easier to preserve the correct bearing throughout the day. Do not forget stretching: yoga and pilates are a great help in improving your posture.
7. Avoid these posture errors
In everyday life and at work, pay attention to how different people walk, stand or sit and then let that affect you. Does that really seem confident, competent and professional? Some mistakes and faux pas should be avoided in posture so as not to create the wrong impression. Here are some anti-examples to avoid:
- Shuffling your feet
- Sitting on the edge of the chair
- Propping up your elbows
- “Typing” with your feet (shifting weight from one leg to the other)
- Hiding hands
*This is a collaborative post