The importance of having good posture cannot be overstated, especially for people who spend a lot of time sitting or standing in front of the computer. Good posture can help reduce back pain and other aches that are common among long-time computer users. It also allows you to look slimmer and more confident, which can improve your self-esteem. This blog post will show you what the benefits are - both physical and mental - of having good posture, as well as exercises you can do to improve it!
What is good posture?
The first thing we need to do is define what good posture looks like. Once you have a clear picture in your mind of how someone with good posture stands, it will be easier for you to make sure that your posture isn't slouching! Good posture means standing up straight with shoulders back and chest out. In addition, it means keeping the spine long from the tailbone up through the neck, so no curves are popping forward or backward when viewing someone from behind.
What does bad posture look like? People who suffer from poor postural habits may not even realise they're doing them until a friend points it out - but then everything becomes much clearer. A person with bad posture typically stands or sits hunched over, with their back curved and shoulders rounded forward. Their tailbone may stick out a little bit as well.
What are the benefits of having good posture?
#1 Improved digestion
Having good posture allows the digestive organs to function as efficiently as possible. When you have bad posture, those organs can get squished and pushed out of place - resulting in a lack of proper digestion! Good posture helps keep everything where it should be so your body can absorb nutrients from food properly and eliminate waste products effectively.
#2 Better self-confidence
Another reason good posture is essential for overall health is that it can improve your self-esteem and help you feel better about yourself. Posture affects how people perceive your physical appearance. So when you have good posture, others are more likely to see you as taller, slimmer, and confident than if they were looking at someone with poor posture. It's one of those things that makes a big difference, but most people aren't even aware of it!
#3 Fewer headaches
Bad posture can cause headaches because it causes the joints in your neck to become misaligned. Conversely, those joints are correctly kept and don't tire out as quickly when you have good posture.
#4 Optimal breathing
Another reason good posture is vital for your health and well-being because it's conducive to optimal breathing. When your spine isn't overly curved or hunched over, you can take deep breaths without feeling restricted in any way. Correct breathing helps the body work more efficiently and remain healthy overall!
What health issues can bad posture cause?
Now that we've seen how good posture helps improve health and well-being let's look at some of the negative consequences that can arise when you don't have it. People who spend their days sitting in front of the computer with bad posture may suffer neck pain and headaches. It also causes people to feel become easily fatigued because they're not breathing efficiently.
Slouching over your keyboard for hours on end can even lead to carpal tunnel syndrome or other hand/wrist problems! As if all this weren't enough reason to stand up straight already. Having bad posture is basically like wearing lots of heavy clothing while carrying around hefty bags - but on each side of your shoulders instead of one side. You can imagine how painful it would be to walk around like that all the time!
People who suffer from poor postural habits may also struggle with breathing problems and constricted chest cavities. This is because the lungs need room to expand as air flows in and out, but when you're hunched over with bad posture, it can cause them to flatten, which leads to less oxygen intake than usual.
How can exercise help improve your posture?
Exercises that help improve your posture are a great way to combat bad habits and stay healthy. While it may not be possible to eliminate slouching completely, you can certainly work on improving the health of your spine with some simple exercises! The first thing most people recommend is practising standing up straight as often as possible throughout the day. This helps train your body, so good posture becomes more natural over time instead of something difficult you have to concentrate on all the time!
Even if it's just for a couple of minutes at a time, every little bit counts when it comes to strengthening those muscles. Try doing this while brushing your teeth in front of the mirror or checking yourself out before heading out somewhere special. In addition to these few tips, here are some exercises you can try out that are sure to straighten you out and provide your body with the muscle it needs to retain good posture!
Exercises that improve your posture
This exercise is straightforward and can be done anywhere. First, start in a high plank position with your hands directly below your shoulders, feet slightly wider than hip-distance apart, so you have good balance. Next, walk outwards on the tips of your toes until all four limbs are off the ground or as far as they'll go without losing stability. Hold this pose for about 30 seconds to start with, then work up from there!
#2 Glute squeezes
These exercises are a great way to strengthen your glute muscles and improve your posture! You can do these in the comfort of your own bedroom or anywhere else you have enough space. Start by laying flat with both feet pressed firmly against a wall, legs bent at 90 degrees, and arms relaxed at either side.
Next, slowly squeeze one butt cheek for about five seconds before re-releasing it, then repeat the same motion with the other leg/butt cheek. In addition to strengthening those back muscles that help improve good posture, this exercise also helps stretch out tight hip flexors, which may be holding you back from achieving perfect form! Try these exercises to strengthen your glutes, and you'll feel a massive difference before you know it!
Side-planking is a great exercise that can help improve your posture and work on those all-important core muscles! First, start in a high plank position with both arms and legs fully extended. Next, slowly shift the weight onto one arm so only it's holding you up, then roll over to bring your body into an upright side plank position. Hold this pose for about 30 seconds, breathing deeply throughout the exercise before slowly rolling back down again by lowering first the top leg followed by the bottom until you're back in a full high plank position once more.
While these exercises are simple enough to do just about anywhere, if possible, try doing them next time you go to Yoga or Pilates class because then practising good form will be much easier!
This exercise is a simple way to improve your posture and helps stretch out those hamstrings. Make sure you have good balance before attempting this one, then stand with both feet together and take a big step forward until the knee of your front leg forms a 90-degree angle over the ankle. Next, bend simultaneously as pushing through the heel of that back foot to lower yourself down into a lunge type position while keeping your chest upright throughout it all.
In conclusion, by utilising the above tips, exercises, and stretches, you'll make sure your posture is on point in no time!