The Economic Times

Everyone could find ways to improve their posture. Poor posture adds more stress to the spine. It also puts a strain on the bones, muscles, and joints. But what you might not realize is that poor posture isn’t just harmful to your back.

Lousy posture, with a constant slump, smashes your inside organs together. This makes it harder for your lungs and intestines to work properly. While you might not notice any side effects now, a prolonged poor posture could eventually make it difficult for your intestines to digest food or your lungs to get enough air when you breathe.

Luckily, there are many ways to improve your posture. By improving your posture, you could lose weight, improve your comfort and mobility, and improve your overall confidence. Try these simple, easy-to-learn stepsand you’ll soon feel comfortable all day long.

Stand Straight

You can train yourself to improve your posture. All you have to do is stand up straight. Pretend you’re standing against a wall to measure your height. Hold your head straight ahead and tuck in your chin. Then, stand with your shoulders back, knees straight, and tuck in your belly. Be careful not to stick out your hips.

Stand in front of a mirror and practice this proper alignment. For the most effective results, center your weight on both feet and lengthen your spine so the crown of your head feels as though it’s lifting towards the ceiling. Relax your neck and roll your shoulders back and down to straighten and lift your upper back. Hold this posture for a few seconds and then rest for a minute. It’s okay to make adjustments but remember not to slouch.

Practice this posture for three to five minutes every day. It won’t take long for your body to naturally correct itself and you’ll have an improved posture.

“Text Neck”

Have you noticed your neck hurts after staring at your smartphone for a long period of time? Tilting your head down to check messages, search the Internet, and more adds a significant strain to your spine.

To improve this condition, lift your phone up so you don’t have to tilt your neck. In addition, move your eyes as you read, instead of your head. These simple adjustments will relieve harsh tension in your neck.

Get Plenty Of Exercise

More weight around your stomach adds additional stress to your back. Regular exercise can help improve the range of motion in your joints and helps your muscles move efficiently, adding more support to your spine. It’s important to create a well-designed workout plan to reach or maintain a healthy weight for a better posture.

For example, yoga improves your postural awareness and promotes proper alignment. Health experts also recommend Tai Chi classes, a combination between a slow-motion dance and martial arts sequences. You may also squeeze your shoulder blades together to work the rhomboid muscles in the back. This exercise also stretches the pectoral groups. Try to incorporate more exercise — even if it’s just five minutes — into your daily routine to stand taller and move more comfortably throughout the day.

Wear A Good Bra

You might think your bra isn’t as important as society wants you to believe but think again. A good bra improves your body’s overall comfort but also the support in your upper body. Wearing the wrong bra harms your body in significant ways.

“When a bra isn’t the right style for your body type, you may suffer from backaches and premature sagging. You may even look like you’ve put on a few pounds,” said lingerie expert Marie Redding.

Redding recommends attending a professional bra fitting with a specialist. Bras should offer enough support to relieve any strain caused by poor alignment. Once you buy the right bra, you’ll soon notice the difference. You might even notice your back no longer aches.

Wear The Right Shoes

When you’re buying shoes, you think about the style. However, you need to think about how they will affect your posture. It’s important to consider the right size, but you must also buy the right kind of shoe for correct alignment.

For example, pumps and stilettos thrust the base of your spine forward, essentially over-arching your back. This adjustment shifts the way your backbone lines up and puts pressure on your nerves.

“Wearing the wrong kind of shoes can lead to serious damage to your entire body,” said posture expert Steven Weiniger. “Your feet and shoes provide the foundation for keeping your whole body aligned. Whenever one joint is off-balance, especially in your feet, a chain reaction is set off that throws other joints out of line, thereby placing unnecessary strain on the spine, from your hips to your neck.”

Instead, wear lower, chunky heels or flats for daily wear. Several shoe brands, like BackJoy, offer a line of boots and shoes that guide your foot as you walk to keep your head, hips, and feet balanced.

Check Your Posture

There is a quick way to tell if you need to improve your posture. Place the back of your head firmly against a wall. Move your feet six inches away from the baseboard. Your buttocks should still touch the wall and your lower back and neck should be about two inches from the wall. If not, speak to your doctor for additional recommendations to improve your posture.

It doesn’t matter which method you choose — as long as you make the decision to improve your posture. Once you pay attention to your posture, you’ll feel more confident and comfortable on a daily basis. What do you have to lose?