Having a good posture is important for a woman’s self esteem. If one does not maintain a correct posture then her movements will be strenuous, stressful and painful. In this article we will provide you with some useful tips on how to maintain correct body posture throughout the day.
Today, let’s understand the key factors for having a correct body posture
First and foremost check your posture. Stand in front of the mirror and check the following:
- Whether you have equal distance between the shoulders and ears.
- Whether you have equal distance between the arms, body and hip level.
- Turn around sideways and you should be able to draw an imaginary line from the centre of your body passing through the centre of your earlobe, tip of your shoulder right till the outside of your ankle bone.
In order to a have good posture you need to consider the parts of your body like feet, calf muscles, knees, thighs, pelvis, stomach, back, chest, shoulders, arms and neck.
Let’s look at each part of the body mentioned above.
Find out how your weight is distributed on your feet like the heels and the balls of your feet. Gently move your body forward, backward and sway it around to evenly distribute your weight.
Keenly observe your calf muscles and your shin. Shift your weight in all directions to notice how your calves are stressed or how your calves are relaxed.
Thighs and Knees
Many people feel that when you have toned thighs, you have a good posture. Actually your thighs need to be relaxed as well as strong. Check out the pressure of your weight on knee caps. Do some knee exercises to evenly spread your weight and remove the stress on the knees.
Stomach and Back
Try to tighten your stomach muscles as much as possible and release them. This will help build a good abdominal muscle tone and also help in having a good posture.
The lower back is the most vulnerable part of the back. Strengthen it by tucking in the tail bone slowly and at the same time raising your shoulders gently upwards. This exercise benefits the entire spine and helps in having a good posture.
Shoulders and Chest
You need to gently pull your shoulders backwards and upwards and a little tightly without straining yourself. Move your shoulders down and forward and relax them.
Poor tone in the chest can cause poor posture which will restrict your breathing. It is important to find a middle ground wherein you have a correct posture as well as your body is relaxed.
Some other tips to improve your posture are:
- Making a conscious effort to keep your back bone straight and pull back your shoulders. Also pull in your stomach and buttocks and tuck in your chin.
- Sit straight and do not cross your legs.
- Wear low heeled shoes which are comfortable.
Most people spend a lot of time sitting, but they slouch rather than sitting upright. It is important to have a good sitting posture. Some of the exercises which can improve your sitting posture are listed below.
a) Sit on the front two third of the chair, with your feet placed on the floor and hip wide apart. Drop your shoulders and place your hands on the thigh and relax your pelvic muscles. Breathe in deeply. Elevate up slightly to straighten your posture.
b) Breathe out with control and tighten your pelvic muscles. In short you need to breathe in and release the tension in your pelvic muscles and then breathe out and tighten your pelvic muscles. You need to do it for 3 times or so and take a rest of 30 seconds in between the exercises.
These postures may take sometime getting used to, so do not strain yourself by over practicing.
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