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5 Ways to Improve your Lousy Posture

Many people suffer from terrible posture. Poor posture is not only bad for your musculoskeletal health, but it can really affect you socially too.

When someone is walking around with their head down and their body bent over, they are often perceived as being frail and lacking confidence.

It's hard to tell if you have a problem; you may not even be aware of your own lousy posture until you see yourself in a photograph. I strongly encourage you to evaluate your own posture using double mirrors or pictures.


Good posture: Your back is straight, neck and shoulders are tucked back, with chest up and forward.

Poor Posture While standing: Walking with the head down and back hunched over, shoulders and neck are tilted forward.

Posture While Sitting: Leaning way too far out of the chair with the next sticking out and shoulders rolled forward. Little or no lumbar / lower back support.

Note: There are other forms of bad posture too, but these are the most common.

Here are 5 ways to improve your posture:

1. The Wall Trick
Stand up against a wall, several times per day. Make note of this position, as it will serve as a reminder of how to stand up straignt. Commit this position to memory as often as possible.

2. The Foam Pad
People who sit in chairs all day can develop poor shoulder posture in which their shoulders are rolled forward, with their neck hanging out like an ostrich. To counteract the shoulder problem, place the foam roller on the ground and lay down on it vertically. The roller should be aligned with your spine, so gravity will pull your shoulders back...and your neck too. Doing this a couple times a day can work wonders.

3. The Doorway Stretch
Stand in a doorway with your hands against the edge. Lean forward so your shoulders are being pulled back and your chest is leaning forward. You can try this exercise at different height positions by adjusting your hands in the doorway.

4. Keep the Back Strong
When you keep your back strong, it's a LOT easier to maintain good posture throughout the day. Two exercises in particular are back rows, and shoulder shrugs. Look them up and get busy!

5. Be Aware of your Posture Throughout the Day
Any time you're sitting down or walking around, be aware of whether you are slouching or standing erect. When you're sitting, take notice of whether you're upright or hunched forward. Make it a habit to catch and correct yourself, and do it often.

Tip: If you work in an office, make sure you're sitting upright. Don't use an office chair that rolls back like a rocking chair. Otherwise, you'll find your neck and shoulders creeping forward to look at the screen.

Now tuck in your chin, roll your shoulders back, and stand up straight!

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