How to Improve your Posture

How to Improve Your Posture

The way you sit and stand has a profound impact on your overall well-being. In our increasingly digital world, it’s easy to develop poor posture from hours spent hunched over computers, tablets, and phones. This can lead to neck pain, aching muscles and joints, and even issues like digestive discomfort.

The good news? It’s possible to retrain your body to maintain better posture. By improving your posture, you can increase your energy levels, strengthen your core, and reduce your risk of injury.

Ways to Improve Your Posture

Transitioning from poor posture to good posture may feel uncomfortable at first, but with time and practice, it will become second nature. Here are some practical strategies to help you make the change:

1. Take a Daily Walk

Daily walks can loosen up stiff muscles and joints while naturally encouraging good posture. Focus on walking tall, engaging your core, and taking deep, mindful breaths. Even a 10-minute walk each day can have a significant impact on your health and posture.

2. Practice Standing Straight

Improving posture requires regular practice. Standing in front of a mirror can help you visualise the correct form.

  • Stand tall with your feet hip-width apart, distributing your weight evenly on the balls of your feet.

  • Keep your knees slightly bent, and gently pull your shoulders back, ensuring they remain relaxed.

  • Imagine a string pulling your head upward toward the ceiling. Tuck in your stomach and lift your pelvis to align your hips.

  • Keep your head level, avoiding any forward bend, and align your ears directly over your shoulders.

Over time, this alignment will feel more natural and comfortable.

3. Work Your Core

Strengthening your core muscles is essential for maintaining good posture. Incorporate exercises like planks and glute bridges into your routine to support your spine effectively.

Plank Exercise:

  • Begin on all fours, placing your hands under your shoulders and your knees beneath your hips.

  • Lower yourself onto your elbows and, if you’re able, extend your legs straight behind you with feet hip-width apart.

  • If this feels too challenging, stay on your knees until your core strengthens.

  • Engage your core, keep your back straight, and hold the pose for 20 seconds. Gradually work up to holding it for one minute.

Glute Bridge Exercise:

  • Lie on your back with your knees bent and your feet flat on the floor.

  • Place your arms slightly out to the side, palms facing down.

  • Tighten your glutes and core as you lift your hips off the ground, creating a straight line from your knees to your shoulders.

  • Hold for 30 seconds, then slowly lower your hips back down. Repeat five times.

Takeaway

Many people struggle with poor posture, but there are effective ways to correct it. By incorporating daily movement, practicing proper standing techniques, and strengthening your core, you can start to feel and function better.

If you’d like additional support or don’t feel comfortable performing these exercises on your own, working with a physiotherapist can be incredibly beneficial. A certified physiotherapist can create a personalised program of exercises, stretches, and movements to help you achieve optimal posture.

Ready to get started? Schedule an appointment with one of our physiotherapists today and take the first step toward better posture and improved well-being.

For more information on how we can support your health journey, explore our Exercise Rehab and Personal Training page. At Rebound Health, we’re here to help you feel your best.

Andrew Daubneywomens health