According to the Cleveland Clinic, proper posture decreases abnormal wearing of the joints, prevents fatigue, strain and injury and even helps you look better. Unfortunately, many people spend much of their day sitting in office chairs or driving cars, both of which work against maintaining proper posture. Good posture is comfortable, not stiff or rigid, and is the way your body was meant to be carried. Start keeping an eye on your posture, correct yourself when you find yourself hunching or slouching, and good posture will soon become second nature.
Step 1
Put most of your weight on the balls of your feet instead of the heels. Wearing shoes with good arch support will also contribute to better posture.
Step 2
Keep your knees facing forward, but don't lock them. Locked knees force your pelvis to tilt down, exaggerating the curve of your lower back and making your stomach look larger than it is.
Step 3
Tuck your stomach in and your butt under. Your ab muscles should remain slightly taut, and your ribcage should be slightly lifted. The upper portion of your spine is supposed to have a slight curve, so don't try to be ram-rod straight.
Step 4
Roll your shoulders back and down, and don't allow them to come forward. Your shoulders should be over your hips. Many people have a tendency to hold tension in their shoulders, which makes them creep toward the earlobes -- make an effort to keep them down where they belong.
Step 5
Keep your neck long, and your head high. Imagine that you are trying to touch the ceiling with the top of your head. This exercise will also help remind you to keep your shoulders down.
Step 6
Hold your head level -- you should be able to rest a book on top of your head. Keep your ears over your shoulders, and don't push your head forward or backward.
Step 7
Sit far enough back in chairs that your butt touches the chair back. Keep your feet flat on the floor with your knees bent at a 90-degree angle. Don't cross your legs or lean.
Step 8
Use a lumbar roll to support your lower back when you drive, and make sure your seat is far enough forward that your legs and arms bend as you touch the pedals and steering wheel.
Tips and Warnings
- Choose a mattress that doesn't sag, and use a lumbar roll to support your lower back while you sleep at night.
- If you cannot maintain proper posture without pain, consult your doctor. Spinal alignment issues, poor flexibility or arthritis can inhibit good posture.
