Good posture can make you look and feel younger, taller, thinner and more self-assured. Bad posture not only detracts from your appearance but may also strain muscles and ligaments and inhibit normal breathing.
1. Basic fact about good posture: When standing, make sure that your body is in straight vertical alignment, from the top of our head, through the center of your body to your feet. Examine yourself, in profile, in a full-length mirror. In this position, your back should curve slightly in three spots: a forward curve at the neck, a backward curve at the upper back and a forward curve at the lower back. A slumping posture distorts these natural curves and puts a strain on the lower back. Make sure that your shoulders are level with each other. The same applies to your hips. If you can not align them, you may have a postural problem. Consult your doctor. Check the curves in your spine by pressing your back against a wall with heels about three inches away. Place your hand behind your neck and lower back. If it does not fit comfortably without much excess space, try adjusting your posture.
2. Posture made perfect: Stand with your heels a few inches from a wall and about six inches from each other. Make sure your weight is evenly distributed. Left arm hang at your sides with palms forward. Your kneecaps should also be facing forward. Keep your lower back near the wall as you straighten your upper back. Lift your chest upward and bring your shoulders down and against the wall. Bring your head to rest against the wall with the chin tucked in slightly. Concentrate on flattening your lower abdomen by pulling the muscles up and in. Breathe normally as you keep the muscles tight for about 10 seconds. Release and repeat several times. You should be able to maintain good posture throughout the day, whether standing, sitting or moving. To achieve the perfect sitting posture, sit up tall and keep your spine straight against the back of the chair, your head erect and your chin parallel to your lap.
3. Strengthening exercises: Flexibility and strength are crucial to good posture and overall fitness. Devote between 5-10 minutes daily to exercises such as Crunch (for abdominal muscles), The Pelvic tilt (for abdominal muscles), The Push-ups (for upper back and shoulders):
To keep tabs on your sitting posture, place large mirrors on walls near your desk and table.