Posture is how you hold your body or in simple words what is the shape of your body while you are moving or in a still position. Posture matters a lot in maintaining a healthy lifestyle. Our posture impacts more than we think. This article will help in understanding that “What is posture, its effects and how to improve it?”
A posture can be good or bad and it has effects accordingly. A good posture leads to healthy life while bad or poor posture ruins the overall health. But the good news is that we can improve our posture by following some easy tips.
What is a Good posture?
Good posture is just not about standing up straight so you can look your best. Good and long-term health is associated with good and healthy posture. If you hold your body posture in the right way during your movement or still position, it can save you from different kinds of injuries, pain, and other health problems.
A neutral spine is also known as good posture. In a good posture, the muscles that surround the spine are in a balance and support the body equally. Before discussing the effects of posture on health we can discuss the types of posture.
Types of posture
We may define posture in two types:
Moving or Dynamic Posture
Dynamic posture means the position of the body during the walk, running, or bending to pick something.
Static or Still Posture
The body position when you are not moving is called static or still posture. It includes sitting, standing, and sleeping positions normally.
It is very necessary to keep your body in good shape during both kinds of postures.
Effects of Good posture
Good posture is directly related to the position of your spine. There are three curves in the spine naturally. these curves are at the neck, middle of the back, and lower portion of the back.
Correct posture means that you have to maintain these curves rather than increase them. In good posture, you should keep your head above your shoulders and the top of your shoulders should be over the hips.
The correct alignment of bones and joints ensures the accurate usage of muscles. The accurate performance of joints, bones, and muscles results in less fatigue and more energy.
A good or accurate posture helps in reducing muscle tension and leads to fewer headaches. Also, an accurate posture leads to reduced low back pains.
A good posture ensures the correct alignment of bones and joints of the body. This saves your neck and shoulders from injury.
Good posture increases flexibility and joint movement and helps in maintaining a balance of the body.
By having a correct posture you are ensuring the improvement of your digestion system. Good posture ensures the correct working of the spinal. Also, good posture helps in maintaining smooth breathing.
Effects of poor posture
In contrast to good posture poor posture can badly affect health. The possible damages of poor posture are as follows.
1- Your musculoskeletal system can be uneven or misaligned due to poor posture.
2- Poor posture can cause injuries to the neck, shoulder, and back pain.
3- It can be the reason for spinal injury.
4- It can affect the digestion system.
5- It can decrease flexibility and joint movement.
6- It can badly affect the body’s balance which may increase the risk of falling.
7- Even it can disturb your breathing and can make breathing harder for you.
Tips to improve the posture
You should be aware of your posture during your daily activities like using a computer, watching TV, using a mobile, working in the kitchen, walking, or sitting.
Exercise daily. Many exercises may help in improving your posture, but exercises like yoga, tai chi, and others that focus on body position and its awareness are really helpful to the cause.
Also, those exercises which can strengthen the muscles around your back, abdomen, and pelvis are really good for this purpose.
Having a healthy weight is very important for our bones, joints, and muscles. Always sustain a healthy weight. Extra or overweight can cause weakness in your abdominal muscles, can cause problems for your pelvis and spine and can lead to low back pain.
Always wear low-heeled and comfortable shoes. Shoes with high heels can unbalance your body and make you walk unusually. This increases stress on your muscles and damages your posture.
The surfaces you are working on must be at a comfortable height. For example, if you’re sitting in front of a computer, having dinner, eating a meal, or using a mobile, etc., the height should be very comfortable during these activities.
how to improve Sitting Posture?
In the modern era, a lot of people spend a lot of their time while sitting, either working at the office, school, or at home. Therefore, it is important to sit properly and to take breaks frequently.
We can improve our sitting posture by adopting simple methods as follows.
By:
Shifting sitting positions.
Taking short walks around the workplace or home.
Stretching muscles gently time and again to relieve muscle tension.
Avoid sitting crossed legs; put your feet on the floor, while your ankles are in front of your knees.
Ensure that your feet touch the floor.
keep your shoulders in a relaxing position; shoulders should not be pulled backward or rounded.
The distance between your elbows and body should not be too far. The angle of bending should be between 90 and 120 degrees.
Increase the support of your back by using a back pillow or other back support.
Your thighs and hips should be well supported. Your seat should be properly padded, and also your hips and thighs should be parallel to the floor while sitting.
How to improve Standing Posture?
Standing posture can be improved by following methods.
Always stand in a tall and straight position.
Always keep your shoulders back while standing.
While standing, pull your stomach inside.
Your maximum weight should be on the balls of your feet.
Your head should be level.
Always keep your arms hanging down at your sides in a natural position.
Distance between the feet should be according to the width of the shoulders.
After reading this article, you come to know about the posture, its effects; good or bad, and ways to improve it. Once you took your posture unnecessary thing but now it has become evident to you that posture is as important as any other lifestyle factor.
By practicing above mentioned methods and tips you can improve your posture and ultimately you will feel and look better.
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