How to Improve Posture Quickly

Bad posture can give you a slouchy appearance, and cause pain and fatigue. Improving your posture can be accomplished through a series of muscle strengthening and stretching techniques. Though more critical posture difficulties require braces or corrective surgery, resolving minor posture problems can be done by modifying everyday tasks such as sitting, sleeping or standing. Be aware of these movements and how they are affect your posture, and then attempt to change them.

Instructions

Sitting

• 1

  Arrange your back in a line against the chair. Shun slouching or tilting too far forward or back.

• 2

  Straighten your shoulders so they meet the straightness of your back. Place your feet firmly on the floor.

• 3

  Place a foot rest under your feet if you cannot reach the floor. Keep your neck, back and heels aligned and straight.

Standing

• 4

  Use the palms or balls of your feet instead of your heels to balance your weight. Keep your knees from locking and feet shoulder-width apart.

• 5

  Lower your chin to keep your head straight, and keep it level with your neck. Let the arms hang in a natural fashion.

• 6

  Stand tall and keep your shoulders straight. Check your posture by standing against a wall --- back, head and bottom should all touch the wall.

Sleeping

• 7

  Use a mattress best suited for proper back support. Sleeping on your back is most comfortable for the shoulders, and will begin to straighten them.

• 8

  Sleeping on one side repetitively can damage the spine. Correct the spinal alignment by placing a small, flat pillow between your legs.

• 9

  Use a pillow that provides alignment and support for the shoulders and head.

Carrying

• 10

  Bend the knees, not the back or waist, when picking up objects. Lift with your stomach and leg muscles.

• 11

  Avoid putting pressure on the back when lifting. Hold heavy or awkwardly-sized objects near your chest. Transfer the item from one arm to another frequently, if applicable.

• 12

  Avoid leaning too far ahead, backward or slouching the shoulders when carrying a heavy purse or backpack.