Bad posture contributes to sore necks, backs and shoulders, and slouching over can compress your lungs and other internal organs, inhibiting digestion and respiratory health. Long-term bad posture can lead to unsightly rounded shoulders or a "dowager's hump." Expensive ergonomic chairs or support braces may help in the short term, but the most effective way to improve posture is through a few simple lifestyle changes, including exercise, good shoes and simply sitting up straight.
Step 1
Wear comfortable shoes. Those 3-inch-high heels might look nice, but they're throwing your body out of whack and wrecking your posture. For everyday footwear, choose something with a low heel that allows your feet to bend and flex, such as sneakers, flats or sandals, or considering going barefoot. Save those high heels for special occasions.
Step 2
Sit in a chair that allows you to have your feet flat on the ground and that encourages good posture. It doesn't need to be a specially designed ergonomic chair; depending on your body type, a simple kitchen chair or stool might work just fine. When sitting, the small of your back should be slightly concave and your shoulders should be straight (not slumped forward) and positioned directly over your hips. If there is a backrest, it should encourage you to sit up straight, not lean back. Arm rests should be positioned at your natural elbow so that you do not have to lift your arms up or lean forward to use them.
Step 3
Take regular breaks to get up and stretch if you have a job that requires you to sit in front of a computer all day. Sitting for too long causes your body to stiffen up and encourages slouching to try to get more "comfortable." Stand up and walk around for at least five minutes out of every hour. Lift your arms above your head, then lean forward and touch your toes. Do whatever you can to exercise your body and get the blood flowing.
Step 4
Consider doing yoga. Yoga gently stretches your body, subtly building muscle tone and improving posture. You can take yoga classes at many gyms or other health or wellness centers, or you can practice yoga at home by viewing instructional yoga DVDs or by following exercises in books. If you choose to take yoga classes, talk to your instructor for suggestions about which yoga poses may help you improve your posture.
Step 5
Stand up straight. Good posture means keeping your feet, hips and shoulders all aligned. Your back should curve toward your belly slightly so that you butt sticks out a bit. Your neck should be straight and your head should be upright, not bent forward. A support bra or posture brace may force your body into good posture, but it's more productive in the long run to train your body to naturally use healthy posture.
Tips and Warnings
- Talk to your doctor before starting yoga or any exercise routine. Your doctor may be able to offer some specific advice or exercises for improving your posture.
Things You'll Need
- Comfortable shoes
- Properly proportioned chair
- Yoga classes, DVDs or books
