Correct posture involves the the ability of the spine and the surrounding muscles to support themselves against gravity. Without correct posture and the musculature to support it, you would simply fall over. You have the ability to correct your posture through exercise and the support of specific products that can help you make long-lasting postural changes. Standing, sitting and sleeping all have a direct influence on your spinal health.
Exercise Ball
Use an exercise ball to maintain and develop proper posture. Sit up straight on the ball with your arms to your sides and maintain a straight spine with your chest lifted up. Hold this position for one minute. You can also use the exercise ball in a standing position against the wall. Place the exercise ball on the wall, position your lower back against the ball and maintain a straight spine. Hold this position for one minute. Repeat three times. Breathe while performing these exercises. Remember this posture when you are standing, walking and sitting.
Foam Roller
Foam rollers come in different strengths or hardness. Choose a foam roller that feels comfortable for your body. Place the foam roller on the floor and lie on it with the roller running from your head down your spine, so that your head is supported and your spine is in contact with the roller surface. Maintain this position for 30 seconds, breathing normally. Repeat 3 to 5 times.
Portable Low-Back Support
A curved cushion or lumbar roll for office chairs can help support your lower back; place this cushion on the back of your office chair and sit so the cushion is flush against your lower back or against the natural curve of your spine. Some lower-back supports are inflatable and can be adjusted alter the level of support you need. Lumbar supports are portable and can be used in your car, in your office and at home or anywhere else you need additional support.
Ergonomic Office Chair
Another product that can help to improve posture is an ergonomic office chair. With this type of support there is no adjustment, because the lumbar support is built into the chair. It is necessary for you to try the chair out and test it before purchasing. When you sit in this chair your head, shoulders and hips should all be in alignment and the natural curve of your spine should be maintained.
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