If your neck often aches, you have headaches or your back feels tired, you might consider improving your posture. Maybe you just want to enjoy the benefits of a better stance: feeling alert, supple and energetic. According to PosturePress.com, practicing good posture means you maintain the natural shape of your spine and allow your body to continue to move freely. You can discover the body alignment and positioning that lead to good posture, through a variety of yoga, Pilates, T'ai Chi, Alexander Technique or other fitness and exercise routines.
Step 1
Identify why you need to change your posture so that you can measure your progress. Everyday stress can tempt you into tense, tight positions. Often, you can develop a hunched attitude as you sit in front of your computer, or when you're driving. If you slump down on the sofa to watch TV or read a book, you may think you're relaxing. Unfortunately, your unnatural position can often leave you feeling even more tense than before.
Step 2
Check with your physician if you have constant or severe back or neck pain. A medical condition may be responsible, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, although your aches and pains are more likely to be the result of poor posture.
Step 3
Learn to recognize the difference in how your muscles feel when they are tense or relaxed. Begin by consciously contracting the muscles in your hands, clenching your fists tight, then stretching your fingers out as hard as you can. Finally, let your hands hang loose from your wrists and notice how they feel. Remember you can reproduce this muscle control all over your body. A healthy posture will need some muscles to be relaxed while others have some tension in them, to support your body weight.
Step 4
Practice postural exercises. You may like to use a personal trainer, attend group sessions or use videos to check how well you stand, sit or move. Include breathing exercises within your routines, learning to use the whole of your lungs for slower, relaxed breathing patterns. Incorporate exercises that strengthen your core muscles, around your spine, pelvis and shoulders. According to MarkJosephberg.com, you need to practice your exercises over and over again, until the movements become automatic. Five or 10 minutes of practice every day will help your nervous system to learn your new ways of moving and holding yourself.
Step 5
Adjust any equipment you use regularly, to enable you to maintain your posture. Make sure your car seat feels comfortable and that it allows you to reach the steering wheel without causing tension in your neck. Place your computer screen directly in front of you, suggests Healthy Computing.com with the top of the screen about two inches above your eye level. Check your chairs for comfort, including support for your lower back.
Step 6
Stop and think during the day at regular intervals. Check whether your posture is good, or whether parts of your body feel tense. Adjust your position whenever you find yourself falling into old, bad habits. Pay attention to eliminating some of the most common postural errors, such as clenching your teeth, raising your shoulders to your ears or slumping forward.
Tips and Warnings
- Release throat and neck tension by letting your jaw hang open. You can even try this with your lips closed. Imagine you are yawning. Smile to relax your face and neck muscles.
- Some formal postures, such as standing at attention on a military parade ground, may appear to be correct. However, they often cause too much tension in some muscle groups, for example in the shoulders. Beware of advice to "stand up straight" that may cause you to overuse your muscles and lead to long-term strain.
Things You'll Need
- No special equipment required.
