Indeed, it does make a world of difference. We all fall prey to bad body posture at one time or another. But how often do we think about it? Rarely, right? Most likely, you might be hunching over while reading this very article—a habit that has become almost second nature. But what if I told you that your posture could affect your health more than you realize?
Did you know that maintaining a good posture can do more than make you look intelligent and alert? It can also bring a myriad of health benefits, which you should be aware of. Imagine feeling more energetic, less stressed, and even more confident just by improving your posture. These are the rewards that await you when you make the conscious effort to correct your posture. It’s not just about how you look but how you feel and function daily. The potential for a healthier, more vibrant life is within your reach, inspiring you to take action.
These are the dividends that await you when you make the conscious effort to correct your posture. It’s not just about how you look but how you feel and function daily. The potential for a healthier, more vibrant life is within your reach, inspiring you to take action. Remember, posture correction is not an unattainable goal, but a journey that is achievable and beneficial.
Let’s check out what is considered bad posture.
- If you’re slouching with your shoulders hunched forward or slumping.
- You have a rounded shoulder and tend to lean or crane your head forward more than the natural angle.
- Your knees are bent while walking or standing.
- Or, odds are your prolonged habit has made your natural curve of the lower back (lumbar) area, called lordosis, to extreme curves, causing your potbelly to stick out like a sore thumb.
If you work most of the day at a desk for long hours, paying extra attention to your body posture is all the more critical. The sketch furnished here speaks volumes.
Poor posture can have adverse health effects, including stiffness and pain in the neck, shoulder, and back, sore muscles, spinal dysfunction, and rapid joint degeneration. It can also negatively affect breathing, digestion, and headaches. Furthermore, prolonged bad posture can lead to more severe conditions such as herniated discs, sciatica, and even cardiovascular issues. It’s crucial to consult healthcare professionals to ensure you're well-informed and on the right track to correcting your posture. Their guidance and support will be invaluable on your journey to better posture.
There is more: Did you know that sticking to the wrong posture may also lead to premature aging? It can also interfere with your skin health, inducing premature wrinkling and sagging. That said, maintaining poor body posture can accelerate your aging process and make you appear older. Would you prefer to look like a slouchy older man at the prime age of 40? Would you? No way!
So, the knotty question is: What is the best posture?
The ticket to good posture is the position of your spine. Your spine has three natural curves—neck, mid-back, and lower back. So, to maintain flawless body posture, you have to sustain these curves and not stretch them beyond their limits. Your head should be above your shoulders, and the top of your shoulders should be over your hips, whether you are sitting, standing, or lying down.
In short, a ‘good’ posture reflects: head up, looking straight ahead, back straight, shoulders thrown back but relaxed, chin in, weight balanced on both feet, knees straight, and your tummy tucked in.
Good posture offers a neutral spine with muscles, joints, and supporting ligaments so aligned that they provide minimum stress, allow more body flexibility, reduce fatigue, and help sustain body balance. While taking a stroll, our eyes latch onto some people who look physically attractive and symmetrical in appearance. That’s what defines a healthy man with a good posture. To add more, postural symmetry and good health go hand in glove.
Good posture promises a bright, slim look, robustness, and flexibility, all essential to keeping you fit as a fiddle. Poor posture leads to musculoskeletal distortion in the neck and back as the spine gets stretched into an unnatural position for an extended period.
Some vivid examples include sitting before your desktop, hunched over your cell phone, slouching on your couch, watching TV, and so on. Bad postures are not to be taken for granted. If left unaddressed, these conditions can lead to musculoskeletal distortion in the neck and back as the spine gets stretched into an unnatural position for an extended period, leading to stiffness and pain in the neck, shoulder, and back, sore muscles, spinal dysfunction, and rapid joint degeneration.
Furthermore, prolonged bad posture can lead to more severe conditions such as herniated discs, sciatica, and even cardiovascular issues. It’s crucial to understand the potential risks of bad posture and take steps to correct it.
So, what’s the remedy for bad body posture? Is Bad Posture Permanent? Nope! There is nothing to get overly alarmed about. The good news is that yoga, stretching, and exercise can restore or rectify your body posture over time. You can regain strength, flexibility, and body balance with time and consistency in your workouts.
The sheer number of exercises can be overwhelming when searching online for the right workouts to correct bad body posture. For your convenience and time, here are three simple exercises that can help you achieve excellent body posture. These straightforward exercises, designed to be easily incorporated into your daily routine, give you the confidence to correct your posture quickly. You don’t need a gym membership or fancy equipment, just a little time and dedication. With these exercises, improving your posture is simpler than you might think, reassuring you that you can do it.
Before you start
- Give yourself a little warm-up
- Lie flat on the ground facing upwards for three to five minutes without the support of a cushion or pillow.
- Relax and let your body get accustomed to its natural position.
- Breathe naturally.
- Do this pre-workout before going into the three significant exercises below.
Here are the three exercises that can work wonders to correct faulty body postures.
Cat cow pose
This workout aims to stretch your spine, shifting it from a rounded to an arched position, performed while exhaling and inhaling. This stretching helps relieve tension from the torso, shoulders, and neck, and enhances blood circulation. Repeat the workout at least 10 times. (Watch the video with instructions: https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/cat-cow-pose/vid-20453581).
Reverse plank bridge
This potent workout is the most effective exercise for reinforcing your lower back and correcting your hunched shoulders. It involves mobilizing different muscle groups, including the erector spinae, the mid trapezius, the hip flexors, the hip adductors, the hip abductors, and the lumbar spine. Watch the guided video with instructions: https://www.youtube.com/watch?v=NDGnHn8ppcc. Repeat at least 10 times
High plank
The high plank stance aids in relieving extra tautness of the muscles and alleviates body pain. There is more; this workout fortifies your shoulders and glutes, enhances your body balance, and reinforces your core, i.e., the group of muscles within your midsection that stabilize your spine and pelvis, vital for maintaining good posture. Repeat at least 10 times (with brief breaks). Watch the guided video with instructions: https://www.youtube.com/watch?v=EKZfeoVuPbE.
The bottom line is that bad postures are reversible. By incorporating the above three workouts into your daily regimen, you can enjoy your daily life full of energy and vitality. Imagine walking the streets feeling tall, confident, and with greater self-esteem and a better mood—no more body aches and pains to dampen your spirits, promising a bright future.
Regarding postural correction, some might even recommend using devices that claim to help correct wrong body postures. Such gadgets include shoulder straps, analog braces, and back supports, which work as ‘structural assistive devices’.
However, these devices are shrouded in speculation and differing opinions. For some, discomfort aside, wearing those braces all day long may lead to weakened muscles since you rely entirely on those braces to maintain a good posture, rather than relying on your strength and muscles.
Some health sites claim various posture correctors work differently. Some resemble a wearable harness that gently tugs the muscles into the proper position. In contrast, others are electronic devices that work like a wake-up timer to put you on alert to correct your posture by vibrating or beeping. Some call them electronic gizmos.
“Overall, the evidence is thin.” “Generally, we think of those as gimmicks,” says Scott Beadnell, a physical therapist with Oregon Health and Science University. Some individuals may find the devices help in some way or enjoy using them.
If you are too short on time and cannot spare time for those postural exercises, you may go for the postural corrector devices. Still, before using them, it’s best to consult an accredited physiotherapist, chiropractor, or orthopedic, who can serve as your best guide. For your convenience, I’ve cited a website that can help you select the best fit. Here you go: https://www.verywellhealth.com/best-posture-correctors-4171981.
Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits reader discretion and cross-references or consulting a healthcare practitioner, an authorized physiotherapist, or an orthopedic doctor for further consultation.
