How to Correct Posture

Have you seen people with drooping shoulders? Sitting in front of a desk with poor posture makes the problem worse. The result is shorter and stronger muscles in the front of the shoulder and weaker muscles in the back of the shoulder and upper back. Spending long hours on the desk can also lead to incorrect postural habits. However, these can be corrected with some simple techniques:

I. Posture correction techniques for the upper body

Being able to maintain good posture in the upper body keeps the chest area open so the organs here can function better.

1. Intertwine the fingers, face them away from the body, and stretch the arms in front of the chest.
2. Bring the arms sideways, gradually.
3. Hold on to a wall or doorway for leverage and turn the body away from the wall until a light stretch is felt in the front of the shoulder.
4. Roll the shoulders gently backwards and forwards a couple of times.
5. Take both the shoulders up to the ears and gently drop them down to the original position. Then try and relax them.
6. Gently drop your head to one side such that the ear is right above the shoulders. Do not lift the shoulders to meet the ears. You will feel a stretch on the other side of the neck.
7. Slowly take both shoulders and push them backwards, in such a way that the shoulder blades appear to meet each other. Return to the original position but with the intention that the shoulders do not droop forward.

II. Posture correction techniques for the mid section and lower body

Lack of flexibility in the pelvic area and weak abdominal muscles contribute to poor posture. Try these tips to correct them.

A. Stand with your side to the mirror and try to maintain a straight line: shoulders, hip bone and knees almost in a straight line.

1. Now with a tilt of only the pelvis, bring the abdomen forward so that it is jutting out and there is an excessive arch in your back. Bring it back to original position with full awareness.
2. Do just the opposite so that your abs are in towards the body and there is almost no arch in the back. Feel the strain in the back. Try and rectify the chinks.
3. Slowly excessively bend and straighten your knees. See what happens. Try getting back to a position where your knees are neither tight nor excessively bent.

B. Get on to your hands and knees in a box position, with a mirror on the side so you can see what you are doing.

1. Excessively take your lower back towards the floor and then straighten it so that it is as straight as a table. Adjust your hands and knees to get comfortable. Do this a couple of times.
2. Look carefully down at the floor. Take the head upwards and feel the strain in the neck. Now look down excessively and feel the pressure in the neck. In the end to know what is the right position, place the head where it is least uncomfortable.

Precautions

Always check with your doctor before trying new exercises and do them under his care.
Your doctor and your common sense should determine the number of repetitions.
Follow these exercises and always remember that it is never too late to be posture perfect!