How to Get a Taller Posture

When you sit or stand correctly, your spine is long, strong and stable. Factors such as stress, obesity, pregnancy, weak postural muscles and poor working conditions, however, can encourage poor posture. Persistent slouching or stooping increases the risk of developing joint pain, muscle fatigue and back problems, according to the Mayo Clinic. Poor posture can even result in a rounding of the back, called kyphosis, in later life. With perseverance, you can learn to correct bad posture habits.

Instructions

• 1

  Think tall when sitting, standing and walking. Hold your chin horizontal and parallel to the floor, drawn back slightly and center over your trunk. Pull back and relax your shoulders.

• 2

  Place your feet flat on the floor when sitting down. If your feet don't reach the floor, support them with a footrest. Avoid crossing your legs and ensure your knees are at or below hip level.

• 3

  Make sure the back of your chair supports your low- and mid-back. If it doesn't, use a back support to align your back correctly when sitting.

• 4

  Bear your weight evenly on both feet -- primarily on the balls, just below your toes -- when standing. Keep your knees slightly bent and your feet roughly shoulder-width apart. Let your arms hang naturally down at the sides of your body.

• 5

  Use the wall test to correct your posture. Stand with your head, shoulder blades and buttocks touching a wall, and your heels 2 to 4 inches away from the wall. Your hand should fit snugly in the curve in your lower back. If there's too much space, tighten your abdominal muscles to flatten the curve slightly. If there's too little space, arch your back until your hand fits comfortably behind you. Try to maintain this posture for the rest of the day.

• 6

  Sleep on a firm -- but not too hard -- bed to encourage a healthy and comfortable resting posture at night. Avoid sleeping on your stomach. Use a posture pillow to reduce stress on your neck and back joints.

• 7

  Give someone close to you permission to keep reminding you not to slouch until good posture becomes habit.