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This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,030 times.
Improving your posture isn’t easy, but good posture can help you feel better from the inside out. If you often stoop, there are a few steps you can take to improve your posture in your daily activities, from going to bed. Improvement takes time, but you can trick your mind into remembering your posture corrections, and try a variety of exercises that strengthen your muscles.
Steps
Improve posture when walking and standing
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Return to equilibrium with an upright position. Keeping your chin parallel to the ground, lift your chest and pull your stomach in. Relax your arms on either side of your body. [1] X Trusted Source MedlinePlus Go to Source
- Spread your feet shoulder-width apart as you do the exercise.
- Imagine a rope pulling you up. As you stand up straight, imagine a cord from the ceiling pulling you up. Keep your lower back straight, and don’t tiptoe. [2] X Trusted Source Harvard Medical Schop Go to Source This visualization technique helps you get a feel for the correct posture you should maintain.
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Improve posture thanks to the support of the wall. Stand with your back to a door or wall. Only let your head, shoulders, and buttocks touch the wall. The heel is placed about 5-10cm away from the wall. Run your hand behind your back to check for space. [3] X Trusted Source Mayo Clinic Go to Source
- Surely you can still put your hand in the small space behind your back. If the space in the back is relatively large, you can simply push the navel toward the spine to keep the back flatter.
- If you can’t put your hands behind your back, try arching your back slightly so you can rest your hands.
- Try to hold this position as you move away from the wall, and check again as needed.
- When you step away from the wall, if you keep your head and neck straight, lower your chin, and draw in your abs, you will find that your spine, shoulders, and chest automatically return to a position that helps you maintain good posture. Specifically, if you keep your head and neck straight, and then lower your chin, your chest will automatically pop out. Making good changes to the spine will automatically push the shoulders back to the correct position, and create a standard curve in the middle of the back (near below the ribs). Thus, it will be easy for you to remember: “Head and neck straight, chin down, belly in”. Lean against the wall again and you’ll find that the wall actually helps you get back to the “Head and neck straight, chin down, belly down” pose.
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Have someone tape your back in an X shape to help you correct your posture. Make an “X” from shoulder to hip. Add a straight line of shoulder tape above the edge of the X. Leave the tape in place throughout the day to adjust the back.
- This technique only really works when you puff out your chest before applying the tape.
- Use a skin-friendly tape, such as medical tape.
- Instead of using duct tape, you can buy a hunchback belt online.
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Place your body weight on the soles of your feet. When your weight is on your heels, your back is often prone to stooping. Instead, stand up straight and shift some of your body weight forward. [4] X Trusted Source MedlinePlus Go to Source
- Now try shifting the weight into your heels. Notice how the body moves into a “stooped” position with just one movement.
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Walk as if there’s a book on your head. Visualizing the book resting on your head will help you keep your head, neck, and shoulders straight. If you find it hard to imagine, try placing the real book on your head for a few minutes. [5] X Research Sources
- Stand in the right posture while walking. Walking with good posture is just an extension of standing with good posture. Keep your head and neck straight, keep your shoulders wide, keep your chest up, and look straight while walking.
- Avoid pushing your head forward.
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Choose shoes that support walking. Look for cushioned shoes that help you stay upright. Also, make sure the shoes have insoles that support the recesses of the foot. Good posture starts with the feet. [6] X Research Source
- Avoid shoes with heels that are too high, as they can alter the alignment of the spine.
- If you stand for long periods of time, place cushions on the floor for added comfort.
Improve your sitting posture
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Make sure your back is perpendicular to your thighs. Keep thighs perpendicular to calves. Open your shoulders, raise your head, and keep your neck, back, and leg angles aligned. [7] X Trusted Source MedlinePlus Go to Source
- Lean back against the back of the chair. This will help you avoid stooping or leaning forward – a condition that often occurs after you sit for too long at a desk.
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Test your posture by sitting on your hands. Place your hands underneath your buttocks while you sit on the floor. Make sure your palms are facing down. Adjust the position until you feel a balanced body weight on each palm. This is the best sitting position.
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Adjust your legs and place your feet on the floor while sitting. Feet are flat on the floor and facing forward. Do not cross your legs or ankles. Keep thighs parallel to the floor. [8] X Trusted Source MedlinePlus Go to Source
- If your feet can’t reach the floor, use extra footrests.
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Find supportive chairs to help you maintain good posture. Use an ergonomically designed chair for proper support – that is, full back support and lower flex as well. Besides, make sure the chair is designed for your height and weight. [9] X Trusted Source MedlinePlus Go to Source
- If you can’t afford an ergonomic chair, you can try placing a small pillow as a back support at the waist.
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Adjust your computer screen to improve your posture. If you use the computer while working at the office, adjust the screen so that it is slightly up to force you to sit up straight. However, do not push the screen so high that you have to lean forward to see. [10] X Trusted Source National Health Service (UK) Go to Source
- You need to raise or lower the chair if you cannot adjust the computer monitor properly.
- Adjust the chair and sitting position so that the arms are slightly bent instead of straight. You will position your hands so that your elbows form a 75-90 degree angle. If your arms are too straight, you are sitting too far away from the computer screen. Conversely, if your elbows form a more than 90-degree angle, you’re sitting too close to the computer screen or stooping.
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Adjust the seat to maintain good posture while driving. Adjust the seat so that the proper distance between the pedals and the steering wheel is maintained. If you lean forward, try to stretch your toes, or reach for the steering wheel, you’re sitting too far away. If you’re huddled with your chin on the steering wheel, you’re sitting too close. [11] X Cleveland Clinic Trusted Source Go to Source
- Place back support in the lumbar area when possible. Adjust the head support so that the head rests neatly on it. Your head should not be more than 10cm away from the head support while you are driving. Lean back in the chair and rest your head on the headrest.
- The knee should be at hip level or slightly higher.
- Good posture is also important for driving safety. A car’s protection system works best when you’re sitting in the right position.
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Get up and relax after sitting for a long time. Even if you sit correctly, you still need to get up and stretch or walk every hour. Just walking around the room or getting out of the car for a few minutes can help. [12] X Trusted Source MedlinePlus Go to Source
- If you often forget to work, set a timer to remind you to take a break.
- Besides, these breaks are also good for health because the body needs movement throughout the day.
Maintain good posture while sleeping
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Use pillows to support your back while you sleep. Whether you’re lying on your back, stomach, or side, the use of pillows provides extra support. Basically, you just need to put the pillow between your body and the mattress. [13] X Trusted Source University of Rochester Medical Center Go to source
- For example, if you lie on your stomach, which is bad for your back and posture, place a flat pillow under your stomach for extra support. Choose a pillow that is flat or does not rest your head on the pillow.
- If you sleep on your back, just put a small pillow under your knees, and choose a pillow that supports your head.
- If you’re lying on your side, place a pillow between your knees and pull your legs toward your chest. Choose a pillow that helps to straighten the spine or use a pillow for the whole body.
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Rotate your whole body while lying down. Avoid turning your waist while you’re sleeping. Instead, keep your back straight, squeeze your abs, and rotate your whole body when you want to change positions.
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Choose a comfortable mattress to sleep with good posture. You’ve probably heard about the best mattresses for your back, but the truth is whatever works for you is the best. Choose a mattress that gives you a comfortable rest and doesn’t hurt when you wake up. [14] X Trusted Source University of Rochester Medical Center Go to Source
- Remember to change your mattress every 10 years.
- If the mattress does not provide the necessary support, you can add a board between the bed shelf and the mattress to keep the mattress from collapsing. [15] X Cleveland Clinic Trusted Source Go to Source
Apply exercises to improve posture
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Strengthen your core with deep abdominal stretches. Lie on your back, bend your knees to a 90-degree angle and place your feet on the floor. Push your navel up toward your chest and hold for about 10 seconds. [16] X Trusted Source National Health Service (UK) Go to Source
- The central muscle part has an important role in supporting posture; The more you train this muscle, the better your posture will be.
- Repeat the movement 8 times and practice every day.
- Breathe normally during the exercise, as you are training your core so that you can maintain this position during your daily activities.
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Perform shoulder presses. Sit up straight in a chair and press your shoulder blades together. Hold the pose for 5 counts, then relax. Repeat this movement 3 or 4 times per day. [17] X Trusted Source Harvard Medical Schop Go to Source
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Strengthen your muscles with strength training exercises for good posture. Exercises that strengthen the upper back and shoulders help maintain good posture. Do strength training exercises with dumbbells or bare hands:
- Start by preparing the pose. Extend your arms in front of you with palms facing up. Bend your forearms toward your shoulders so that your fingertips touch the shoulder blades.
- Repeat 10 times with both arms, then alternate 10 times for each arm.
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Imagine you are a penguin to stretch your shoulders. While you’re waiting for a website to load or toast, you’ll place your elbows on either side of your body and touch your shoulders with your hands for “penguin wings.” Keeping your hands on your shoulders in line with your ears, raise your elbows (count 1,2) and lower them (count 1,2).
- Repeat the movement for the duration of the timeout. You will be surprised at how many stretches you can do in 30 seconds.
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Stretch muscles to relieve neck or back pain. Tilt or pull your head in 4 directions (front, back, left, right) and gently massage your neck. Avoid turning your neck in circles as this can increase the sensation of pain.
- Do another exercise like this: with your hands and knees on the floor, arch your back like a cat, and do the opposite by lowering your belly and pushing your back down.
- Repeat the exercise several times per day. Performing this exercise in the morning helps the body stretch the muscles that are still tired after sleep. Doing exercise occasionally throughout the day will contribute to an increase in energy levels.
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Practice yoga to increase flexibility and improve posture. The practice of yoga is good for posture and general health. This form of exercise also helps improve balance. Yoga has the ability to train the core muscles to increase strength and help you maintain good posture.
- Yoga is also helpful in helping you learn how to stay upright while sitting, standing, and walking. Find yoga classes near you or watch instructional videos on YouTube.
Advice
- Sometimes placing a slogan will remind you to adjust your posture when you stoop. When you feel yourself stooping, say to yourself (or say it out loud) “Straighten your back makes you more beautiful” or something similar. If you want, you can also memorize a line from the song that involves stooping or bad posture.
- Raise the monitor or book to eye level instead of looking down to read.
- Consider undertaking a work environment impact assessment at your company, if your job requires you to sit in front of a desk for long periods of time.
- Use color to help you remember to check your posture. Choose a unique color or object as a reminder. Every time you think of that object, check your posture.
- Balance your stamina when carrying objects to avoid overexertion and fatigue. For example, if you’re carrying a heavy suitcase, take turns carrying it with both hands.
- Use reminders to help you remember to check your posture, such as an alarm every few hours, or an app specifically designed for this purpose.
Warning
- When you first adjust your posture, you will feel pain as your body tries to adjust to the new state.
- When you lift something heavier than your cat, always bend your knees instead of your waist. The back muscles don’t have the function to bear weight, but the leg and abdominal muscles do.
- Talk to your doctor if you have severe back pain.
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This article was co-written by Eric Christensen, DPT. Eric Christensen is a physical therapist in Chandler, Arizona. With over ten years of experience, Eric works in both orthopedics and neurology, specializing in orthopedic and cast prescriptions, vestibular reprogramming, and manual therapy. He holds a bachelor’s degree in exercise science with a major in sports medicine from Cporado State University and a doctorate in physical therapy from the University of Regis. In fact, Eric takes a developmental approach to rehabilitation, using the Selective Functional Movement Assessment technique. He uses functional motion modeling and manual therapy to return patients to previous levels of function.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,030 times.
Improving your posture isn’t easy, but good posture can help you feel better from the inside out. If you often stoop, there are a few steps you can take to improve your posture in your daily activities, from going to bed. Improvement takes time, but you can trick your mind into remembering your posture corrections, and try a variety of exercises that strengthen your muscles.
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