Good posture (as any mom will tell you) is important for many different reasons, not the least of which is to reduce the strain on your ligaments, muscles, and bones in the spine, thus reducing muscle fatigue and strains – tight shoulders, low backs that ache, and even headaches. Additionally you can actually breathe better when you have good posture. When you are in a good postural stance, your lungs are able to expand more than when your chest is folded over on your stomach. All your organs will have more room. The body can also relax better (be at ease) when you have good posture, because your muscles are working efficiently.
Everyone knows that we should have good posture, but few people really have it – especially all the time. Good posture is having your head (specifically your ears) over your shoulders, over your hips, and over your ankles. Your eyes should be looking just over the horizon.
Simple ways to improve your posture (you should check with your doctor before starting any exercise regimen):
- Picture a balloon attached to your chest and lifting your chest. The moment you lift your chest, your shoulders and your head come into alignment. Now check to see if your shoulders are over your hips – knees should be slightly bent. Walk around with this posture for 5 minutes several times during the day. You will start retraining your muscles to know what good posture is.
- Shoulder Wings: Draw your shoulders backward. Picture that you are trying to squeeze a grapefruit between your shoulder blades. Hold it for a count of three. Relax. Repeat this 1 – 3 times, and do it throughout the day. This exercise strengthens your midback or thoracic region.
- Half sit-ups. Lying down with your knees bent. Support your head/neck with your hands. Picture a string pulling your chest toward your knees. Only come up about 2 inches – so that your shoulders are just off the floor or mat. Start at 5 to 10 reps three times per week. Increase by 5 reps each week. Strengthening your abdominals will help take some strain off of your low back
- Stretches: When sitting at a desk or computer terminal for any length of time, you should do simple periodic stretches (every half hour). These can simply be raising your arms toward the ceiling or in front of you and taking a couple of deep breaths.