5-Minute Crafts
5-Minute Crafts

How to Improve Your Posture

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.
5-Minute Crafts/Health/How to Improve Your Posture
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