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How to Improve Your Posture

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Having good posture means training your body to stand, sit, and sleep in proper positions when your weight is evenly balanced and all the muscles are strong and not overstretched. 5-Minute Crafts will show you some things you can implement into your daily life to fix your posture.

While standing

  • When standing, imagine that a string is attached to the top of your head, pulling you upward.
  • Distribute the weight of your body evenly to the front, back, and sides of your feet.
  • Always try to maintain 3 natural curves of your spine — at your neck, upper back, and lower back.
  • Keep your head and neck straight and tuck your chin in.
  • Your ears should be over the middle of your shoulders.
  • Your shoulders should be relaxed and parallel with the hips.
  • Slightly pull your abdomen in.
  • Keep your legs straight but the knees relaxed.

While walking

  • Tuck your chin in and always keep it parallel to the floor.
  • Keep your head up and your gaze forward. Focus on an area about 10 feet to 20 feet ahead of you.
  • Your shoulders should be loose and relaxed.
  • When taking a step, engage your core muscles by pulling your belly button in toward your spine.
  • As you walk, gently swing your arms back and forth from your shoulders, not from your elbows.
  • Always step from heel to toe — first strike the ground with your heel, roll through your heel to your toes, then push out with your toes.

While sitting

  • Sit with your back straight and align your ears, shoulders, and hips in one vertical line.
  • Distribute your body weight evenly on both hips. Your buttocks should touch the back of your chair. Your thighs and hips should be parallel to the floor.
  • Your shoulders should not be rounded or pulled backward. Your elbows should be bent at about 90 degrees.
  • Keep your screen at eye level. To adjust its height, you can use a stack of books or a monitor desk stand.
  • Place your keyboard directly in front of your screen. There should be about 4 inches to 6 inches between the edge of your keyboard and the edge of your desk so that your wrists have enough space while you type.
  • Your mouse should be placed on the same surface as your keyboard and within reach. When you’re using it, your wrist should be straight.
  • If you feel that your chair doesn’t provide enough support, take a pillow or small towel and roll it up. Place the towel or pillow between the chair and your lower back.
  • Bend your knees at a 90-degree angle and keep them even with or slightly higher than your hips.
  • Keep your feet flat on the ground. If your feet can’t reach the floor, try to use a footrest.
  • Don’t sit with your legs crossed.

While driving

  • Keep your seat upright so that your back and shoulders are supported.
  • Adjust the distance to the steering wheel so that you have a comfortable bend in your knees.
  • Your knees should be at the same level or slightly higher than your hips.
  • Adjust the rearview mirror so that you’re able to see the road behind you without needing to move your head.
  • Use back support at the curve of your back to prevent slouching. It can be a rolled-up towel or a small pillow.

While sleeping

  • If you sleep on your back, place a small pillow under the back of your knees.
  • If you sleep on your side, slightly pull your knees up toward the chest and place a pillow between them.
  • If you sleep on your stomach, place a flat pillow under your stomach and pelvis area to keep the spine in better alignment.

While using your phone

  • Hold your phone at eye level when you use it to avoid slouching.
  • Don’t cradle your phone between your ear and shoulder. Instead, try to use a headset.
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