How to Fix Slouching

Slouching is both unsightly and unhealthy. Standing and sitting up straight help you use your muscles more efficiently, decrease your risk of developing arthritis and prevent strains and overuse problems. Because using proper posture keeps your spine aligned, you use less energy when moving, which makes you less fatigued and your back less painful. You can fix slouching by practicing good posture on a daily basis and by following a series of targeted exercises to correct bad posture.

Instructions

• 1

  Practice a proper standing position. Keep your head up high, your chin tucked in and your earlobes in line with the middle of your shoulders. Imagine balancing a book on your head. Your shoulder blades should be back, your chest out, and your knees straight. Always stand tall and keep your stomach in and your pelvis in a neutral position. Avoid standing in the same position for long and place one foot higher up on a box if you work in a standing position, switching feet every 15 minutes. Wear good shoes with proper arch support, as flat feet can contribute to bad posture.

• 2

  Sit properly while working in a seated position. Choose a chair that allows you to place your feet flat on the floor and your knees level with your hips. You can also prop your feet up on a stool. Strive to keep your shoulders relaxed, your upper back and neck comfortably straight. Keep your head as you should when standing properly and make sure your chair supports your back. You can place a rolled-up towel or small pillow behind the curved portion of your lower back for added support.

• 3

  Complete posture-strengthening exercises at least three times weekly. You can do them at home, using only a resistance band. A good routine includes wall slides and sit-to-stands, two types of full-body exercises in which you squat while maintaining your back straight to strengthen the postural muscles in your back and lower body muscles such as your buttocks and legs. Do core exercises to strengthen your abdominals such as crunches, planks, and seated rows, to strengthen your back. Strengthen the muscles between your shoulder blades by doing back flys and wall angels. Perform wall angels by standing with your back against the wall, your buttocks and head touching the wall, abdominals contracted. Place the back of your hands against the wall next to your shoulders. Keep your shoulder blades together while you move your hands toward the ceiling and back to the starting position. Ensure your hands, head and buttocks touch the wall throughout the movement and that your shoulder blades stay contracted.