How to correct bad Posture

We’ll be honest: the majority of us do not think about it until we begin to slump. If it’s a long time working at a desk or scrolling through our smartphones, or simply not paying attention, poor posture is slowly gaining momentum. As time passes, it could cause the back to hurt, stiffness in the neck or fatigue and lower confidence. But the good news? It’s possible to fix the problem with tiny, conscious changes to the way you conduct yourself. This is how you can start to improve your posture with straightforward, easy methods.

1. Make frequent breaks

Our bodies weren’t made to stay in a seated position for long periods. If you are sitting for too long, the muscles grow stretched and your spine starts to sag. Breaks every 30 or 45 minutes have an immense impact. You just need to stand or walk around the room and stretch or fill your water tank. These short breaks can aid in resetting your body and prevent your posture from slipping into the hunch you’ve always known.

2. Do you do stretching in those breaks?

Take breaks, but don’t simply take them. Make the most of them. Try a few gentle stretching exercises to loosen your chest muscles as well as roll your shoulders and relax your neck. The simplest movements, like sitting backwards and bending your arms or raising your arms up overhead, will release tension. It can also remind you of the good posture that you feel. Stretching frequently helps strengthen muscles to remain agile and balanced.

3. Make sure your spine is straight, But Be Supported

Good posture doesn’t mean sitting stiff like a robot. Your spine should be in a natural straight line and supported in a proper way. Utilise the ergonomic chair or Lumbar cushion to keep the natural curvature in your spine. If your spine is properly stabilised, muscles don’t require a lot of work, so you can remain in a comfortable position for longer periods of time with no strain.

4. Make sure your shoulders are open and keep your Scapula supported on the Backrest

Shoulders that are rounded are among the most frequently encountered posture concerns and are particularly common for people who use laptops throughout the day. Keep your shoulders loose and flexible, but not bent or pulled inwards. Allow your shoulders (scapula) to rest gently against the backrest. This aids in adjusting your upper body and relieves tension away from your neck and back.

5. Concentrate on Diaphragmatic Breathing

The deep breath can help improve the posture of your body. When you breathe deeply through your diaphragm rather than shallow breaths from the chest, the body is relaxed and the spine naturally straightens. Diaphragmatic breathing can also activate the core muscles, giving the back a better cushion. Spend a few minutes throughout the day to take a deep breath and notice how it immediately raises your posture.

6. Set alarms for box breathing

Sometimes, we require a reminder that we should take a step back. Making alarms that are brief “box breathing” periods — in which you breathe in, hold breath, exhale, then pause at equal intervals to assist you in relaxing and remaining aware of your body posture. If you’re relaxed and calm and in a relaxed state, it’s less likely that you lean forward or slump over.

7. Keep hydrated

Being hydrated may seem as if it’s a tip for posture; however, it is a crucial factor. The water you drink keeps your spinal muscles and discs flexible, decreasing strain and stiffness. Insufficient hydration causes muscles to appear stiff and painful, which can push your posture off. Make sure you have a bottle of water close by and drink it throughout your entire day.

Conclusion

Correcting your posture doesn’t require changing your posture in a single day. It’s about awareness, consistency, as well as small habits in your daily routine, which build up as time passes. The more conscious you become in your posture, how you sit and stand, and move around, the healthier and more balanced your body gets. In Life 360 by Dr Nitu Verma, a professional physiotherapist provides specific exercises for correcting posture as well as ergonomic instruction and holistic treatments to help your body move without restriction and with no pain.

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