How To Maintain A Healthy Posture?

“People tend to adopt an excessively extended position, with their shoulders so far back that they form a very pronounced arch in the back, and because of this they begin to transfer their body weight backward,” he added.

The habit of adopting poor posture can lead to imbalanced body alignment, strain on ligaments and muscles, injuries, impingement, lower back, neck and hip pain, and joint stiffness, explains Kakuk. However, doing simple exercises and stretches, as well as being aware of your posture, can eliminate these ramifications.

Practice a healthy posture

• Stand against a wall and make sure your upper back, shoulders, and glutes are touching the wall.
• Your feet should not touch the wall but should be just a few centimeters away.
• There should also be a small space between the lumbar back and the wall that allows you to put your hands inside, but it cannot be too large.
• Then, move away from the wall and try to maintain the same posture.
• Remember that strengthening your muscles will make it easier for you to maintain this posture over time, but be careful not to overextend your back.

Using technology with a healthy attitude

In a world filled with modern technology, it’s common to reach for your phone or keyboard. These movements can put stress on your upper back and neck, causing your shoulders to round and your head to lean forward, which can lead to chronic upper back, shoulder, neck a,nd head pain.

On the other hand, people text so much that they can develop pain and injuries in their thumbs due to overuse. Here are some tips on how to maintain proper posture while using technology:

• Try to keep your cell phone at eye level so you don’t have to lean forward.
• Do exercises to strengthen your back and shoulders, such as chest exercises, to strengthen your pectoral muscles, and practice diaphragmatic breathing techniques to release tension.
• Be aware of your posture throughout the day.

Ergonomics in the office

Those who sit at a desk all day need to be aware of their posture and the importance of getting up at least once an hour to move around.

“Standing and focusing on good posture for a few minutes can relieve muscle tension and improve breathing and circulation, which in turn helps improve attention and engagement,” says Deborah Rhodes, a physician and cancer researcher at Mayo Clinic.

Practicing good ergonomic habits in the office can help keep muscles and ligaments healthy. Here are some tips on ergonomics in the office:

• Make sure the keyboard is at elbow height so that your hands rest on the desk.
• Place the computer at eye level and place laptops on appropriate platforms so that they are also at eye level.
• Adjust the chair to a height that allows your feet to touch the floor.
• Take walks or a stretch break every hour.

Walking correctly in heels

Walking in heels is a way of standing on the balls of your feet, which has a knock-on effect on the rest of your body because it causes your knees to overextend, your pelvis to rotate forward, your lower back to strain, and your abdominals to weaken. Here are some tips on how to maintain proper posture in heels:

• When wearing heels, make sure your abdominal muscles are engaged to prevent that extra curve in your lower back.
• Try to limit the use of heels.
• Find a lower heel with a wider surface area that allows for better distribution of the foot and body weight.

Maintaining good posture can help you walk, sit, and stand in positions that put less stress on your muscles and ligaments during movement and weight-bearing. Plus, good posture gives you confidence.

“People with better posture tend to look more confident and wise than others, as well as feeling more confident internally,” concludes Kakuk.