Watch your Back

Stand Tall, Stand Proud

Believe it or not, posture matters. It works wonders for your body language, thus giving out positive signs about your confidence. However, it is not just confined to your appearance and how others perceive you. Your posture also plays a vital role in maintaining the curve of your spine as well as your overall health. So, if as a child you had ever thought as to what all the brouhaha about posture is, now you know the reason.

A bad posture can hurt both your body as well as your mind. Want to know how? Take a look.

Short Term Effects of a Poor Posture

Lower Energy Levels: A bad posture constricts the various organs that are responsible for enhancing the energy level of the body. Thus, maintaining a bad posture leads to reduced energy levels which can also adversely effect on one’s mood.
Digestion Troubles: If you thought that a bad posture only affects your back and spine, think again. When you slouch, you end up curbing the proper functioning of your intestines. This can lead trouble with digestion. If left unchecked, this can cause serious problems for your body in the long run.
Headaches: Believe it or not, people working at desk jobs are more prone to tension headaches. Do you know why? This is because those who sit for long hours tend to slouch, thereby causing strain and stress to their body.

Long Term Effects of Poor Posture

Lasting Effect on Spinal Cord: Remember that it has a natural curve. However, when you tend to sit or stand in a poor posture, you exert pressure on your spinal cord to move into an unnatural position. This can cause permanent alteration of the curve of the spinal cord.
Increase Chances of Heart Ailments: Research has proved that people who sit for long hours in a poor posture have higher chances of developing heart diseases. This, in turn, can reduce their life expectancy.
Varicose Veins: By sitting or standing in a poor posture, you may end up constricting various nerves, which can restrict proper flow of blood. This can lead to the development of varicose veins.
Severe Neck and Back Pain: Poor posture when left unchecked can lead to severe neck and back pain. This is because the muscles here have an added pressure to work harder to protect and keep the spine stable. This leads to fatigue in muscles which in the long run lead to chronic back and neck pain along with other issues like slip disc, disc degeneration, etc.

Improving your Posture

Well, it is never too late to start working on your posture. So, if you think that there is a problem with the way you sit or stand, you need to make up your mind and work on it. Remember that you cannot correct your posture in a day. You need to be patient and practice it daily.

1. While Standing

Make sure that your body weight falls majorly on your heels
Your knees should be slightly bent when you stand
Your feet should be shoulder width apart from each other
Let your hands loose and by the sides of your body
Pull back your shoulders and stand straight
Tuck your stomach in
Make sure that your earlobes are in line with your shoulders

2. Posture while Sitting

Your feet should rest on the floor or a footrest
Never cross your legs. Your ankles should be in front of your knees
The back of your knees should not touch the front of your seat
The knees should be at the same level as the hips or below them
Avoid sitting for too long

Exercises to Improve Posture

Making up your mind to improve your posture while sitting and standing is sure to help. However, you can also try some exercises to accelerate the process of posture improvement. Let us take a look at some of these.

1. Planks

This is one of the most recommended exercises for improving the posture. Lie face down on a yoga mat with your palms along your shoulders, facing down and feet together. Now slowly raise your body up supporting it with your forearm and your toes. Make sure that your spine is straight. Hold this position for 30 seconds and then release.

2. Pilates Swimming

Pilates works wonders in improving the posture, which is why most dance students vouch for it. Lie face down on a mat with your arms stretched out straight over your head. Slowly lift your right leg and your left arm without bending them at the joints. Now lower these and repeat with the other hand and leg. Keep repeating this in a swift motion.

3. Shoulder Rolls

This is one exercise that you can practice even at work. You can do it while sitting down or standing. Keep your back straight and as you inhale, raise your shoulders. Hold this position for a few seconds and pull your shoulders down as you exhale. Repeating this 5 to 10 times a day will help in improving your posture.

Wrapping Up

Your posture is an important aspect that is reflective of your personality while also impacting your overall health. Inconsequential though it may seem, it is essential that you take your posture seriously. A conscious effort and some exercises would be enough to get it right.