| What is good posture? | | | | development of varicose veins. |
| Good posture means standing with a straight spine, | | | | Try sitting with your feet flat on the floor. If you catch |
| your shoulders rolled back and your shoulder blades | | | | yourself sitting with crossed legs, make a few slow |
| pulled down and inwards, with your weight distributed | | | | ankle circles, clockwise then counterclockwise for 30 |
| evenly between both feet and your chin level with the | | | | seconds on each foot. Then stand up and do five |
| ground. Your lower spine is naturally curved, so take | | | | squats to get the blood flowing (with feet hip distance, |
| care not to over-correct your posture. Standing up | | | | sit back as though to sit in a chair, then come back up). |
| straight like a military officer, poking the chest out and | | | | New Habit # 1: Strengthening your spine through |
| tilting the head too far back is actually just as unhealthy | | | | exercise |
| as slouching. The most important thing is to relax! Your | | | | Physical exercise has about a million and one known |
| body should not be rigid or tense. Remember, posture | | | | benefits, and improving posture is one of these. In |
| is simply the word we use to describe the position in | | | | particular, yoga and Pilates are extremely beneficial for |
| which the body is naturally designed to function. | | | | posture, as both will help you to strengthen your core |
| We've all been told a million times not to slouch, but if | | | | muscles and protect your spine. There are dozens of |
| you have difficulty remembering, try wearing a new | | | | variants of yoga and Pilates, with different levels of |
| bracelet - every time you see it throughout the day, it | | | | difficulty; some involve meditation and others will feel |
| will serve as a discrete reminder to sit/stand up | | | | like an ordinary stretching class, so try to find a style |
| straight. It goes without saying that the main downside | | | | that suits you. Of course, reading about exercise is no |
| of slouching is turning into the Hunchback of Notre | | | | substitute for a professional instructor, so we |
| Dame. But getting rid of the slouch will also make you | | | | recommend that you try your local gym or purchase a |
| look more confident and optimistic, which will affect the | | | | DVD to use at home. |
| way you are perceived. | | | | However, there are many forms of exercise that can |
| Part of developing good posture is letting go of bad | | | | improve posture, from light weight training to running to |
| habits. | | | | dance classes. The important thing is to find something |
| Old Habit # 1: Sitting still for most of the day. | | | | that you enjoy! |
| Our bodies were designed to move around and sitting | | | | New Habit # 2: Visualize yourself with perfect posture |
| at a desk all day simply isn't natural! Apart from being | | | | Visualization techniques can be a powerful way to |
| terribly boring, this will lead to tightness in the hips and | | | | enact changes in your life. For perfect posture, imagine |
| can eventually pinch the sciatic nerve. | | | | there is a ribbon tied to the top of your head that is |
| Even if you are at your desk, there are simple | | | | pulling you gently up towards the ceiling. Your body |
| exercises you can do to relieve the pressure on your | | | | should be evenly distributed over both feet, and you |
| body. Try sitting with your right ankle on your left thigh | | | | can imagine that there are weights in both hands, |
| and lean forward to feel a stretch in your hips. Hold for | | | | pulling the shoulders down away from your ears, |
| 30 seconds, switch legs and repeat. Then stand up | | | | shoulder blades neatly tucked in. |
| and reach for your toes, relaxing your neck. Hold for 10 | | | | New Habit # 3: Get a massage |
| seconds and feel the stretch in the back of your thighs | | | | Many postural problems originate from tension in the |
| and lower back. | | | | neck, which restricts the head's movement. If you allow |
| Old Habit # 2: Cradling your phone in your shoulder. | | | | your head to move freely you will feel your entire |
| This creates a tilt in your spine and can ultimately lead | | | | spine lengthen. A neck and shoulder massage will help |
| to back pain. If you don't want to look like a telephone | | | | to eliminate this tension, making it a great way to |
| operator with a hands-free headset, just remember to | | | | renew your commitment to perfect posture. If you do |
| switch shoulders! After hanging up the phone, try a | | | | not wish to spend the money on a professional spa |
| few head circles, and then lower your ear toward your | | | | massage, try enlisting the help of your friends or family, |
| shoulder without arching your back. Hold for 30 | | | | or purchase a hand-held massager. Getting a |
| seconds, then repeat on the other side. | | | | massage has other health benefits as well, like |
| Old Habit # 3: Crossing your legs | | | | improved blood circulation, which speeds up the |
| Although many of us were taught that sitting with | | | | delivery of oxygen and nutrients to your cells. The |
| crossed legs is ladylike, it twists your spine and disrupts | | | | perfect excuse to indulge! |
| your natural posture, and has been linked to the | | | | |