Whether you like it or not, your posture communicates a great deal about you. A tall, erect posture projects confidence, while a slouch can make you look weak or uncertain. Good posture often takes time and effort to develop and requires regular practice to maintain. According to the Mayfield Clinic, a neurosurgery clinic in Ohio, besides enhancing your overall appearance, learning how to stand properly is the best way to prevent injury to your back and spine.
Step 1
Stand evenly with both feet in a parallel position, keeping feet slightly less than shoulder width apart. Direct most of your weight onto the ball of your foot and not onto the heel. Avoid locking the knees.
Step 2
Maintain a neutral, or natural, spine for good standing posture. According to the Mayo Clinic, the key to good posture is making sure you maintain the normal curve to the spine. The spine should tilt in slightly at the neck, curve out along the upper back area and curve in again at the low back.
Step 3
Pull the shoulders back, keeping them relaxed. For proper posture, it is important not to let the shoulders roll forward -- this will cause the muscles in the chest to constrict. A weightlifting regimen targeting the upper back can help develop back muscles and reduce the tendency of the shoulders to roll forward.
Step 4
Tilt your chin in slightly, while holding the head upright and stretching the top of your head up toward the ceiling. Make sure the bottom of your ears are in line with your shoulder blades.
Step 5
Keep your stomach pulled in to maintain the proper lower back position. If you find it difficult to keep your stomach pulled in, check the position of your shoulders: pulling your shoulders too far back will cause the stomach to protrude.
Tips and Warnings
- Stand against a wall to determine if your head is in the proper position. When your shoulders and bottom are touching the wall, your head should touch as well. If it does not, that means you hold your head too far forward. If you carry a backpack or bag, make sure it does not exceed 15 percent of your body weight, advises chiropractor Edward L. Maurer. A too-heavy pack can cause you to slouch and make it harder for you to stand up straight.
- Wearing high heels can throw the body off balance and contribute to bad posture. For good posture, wear shoes that have proper arch support.
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