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by Massey on August 19th, 2005

Massey

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How can I improve my posture?

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  • by emilyw on August 20th, 2005

    emilyw

    I have found that your posture, or the strength of you back that allows you to stand up straight, is directly proportional to the strength of your abdominal muscles. The stronger they are the lighter the load you will have on your lower back muscles. :) So any exercise you can do to improve the strength of your abdominal muscles, from crunches to running or going to the gym will be helpful:

    "Good posture consists of a slight bending of the knees, contracting the abdominal muscles to point the tailbone toward the floor, and keeping your shoulders back and your head balanced on your neck (not leaning forward). Think of a string attached to your head which is being pulled upward. Better posture will make you feel taller and slimmer."

    [source http://www.simplefitnesssolutions.com/articles/ab_muscles.htm]

    "For the majority of people having poor posture it is due most likely to faulty or bad habits in sleeping, walking or sitting. Fatigue can be a common cause of bad posture as habits of slumping can be from muscle relaxation. Having a profession where one deals with delicate work requiring very close concentration can be a factor contributing to poor posture. Sometimes a person can also have poor vision that leads to faulty posture as it would require leaning over to read.

    The manner in which you sit, stand, or walk will determine the quality of your posture. The efficiency of your body will depend on your having good posture. The weight of your body will be distributed more evenly along the body's center of gravity. Each bodily activity such as sitting, reclining, running, or walking will require a different posture. Each activity if accomplished correctly will allow freedom of movement with the least use of energy.

    Many elements can effect posture such as diet, weight, feelings, sleeping habits and fitness. Often people who are tall will walk with their heads down and their body bent thinking others will see them as not being so tall. When standing, the body should be erect but not stiff, controlled and also balanced. Support should not be necessary such as standing against a wall or a chair. One might practice standing in front of a mirror to obtain better posture. The weight of the body can be shifted to one leg or the other and can caues a standing posture that is a "hunched" position leading to bad posture.

    Special attention must be given to the feet as they are very important to having good posture. Wearing shoes that are comfortable and fit and also being aware of these features instead of adhering to the current style will help posture. There are so many shoes to be found on the market today that are not proper footwear as they can easily cause back strain, poor posture, and also injuries to the foot. A common foot problem known as the fallen arch, or flattening of the arch of the foot can cause pain in the arch, ankle, and also in the lower leg muscles and can be a leading factor in poor posture.

    Having regular natural exercise daily including in activities that help to maintain good posture can be very beneficial. There are a few exercises that can strengthen muscles such as the ones below.

    The body can be trained to keep parts in proper alignment by standing straight with the back against a wall letting the head, shoulders and hips touch the wall. The heels should be about four inches from the wall, no less than three. The back can slide up and down the wall as far as possible while keeping your balance.

    For the spine to be exercised and to remove excess curves, lie on the back and bend the knees over the body, bringing the forearms around the knees and clasping the tips of the hands together holding the legs together and rocking the body from side to side.

    The abdominal muscles can be strengthened by sitting on a low bench with the feet under the edge of a bed, then lying back on the bench slowly lift the trunk of the body with the abdominal muscles. This will also help an over bluging abdomen.

    Lying on the back with the lower legs resting on a chair with the arms folded across the chest. Lifting the hips a few inches off the floor first letting the weight rest on the shoulder blades, returning the hips to the floor, taking deep breaths. Then by slowly exhaling the air the spinal curvatures will be strengthend. Another exercise in this same position can be achieved by extending the legs on the floor, taking a deep breath, and then raising the chest high and contracting the abdomen.

    Bicycle exercises can be done with the legs in the air, using first one leg and then the other to pedal in large circles. The legs must be kept in the same plane and the knees must not touch as they pass from one to another. The legs should not swing sideways in their movement.

    To exercise the spine and to remove curves, one can lie on the back and bend the knees over the body, bringing the forearms up around the knees and claspign the tips of the hands together to hold the legs together then rocking the body from side to side like a cradle.

    Excellent posture can be obtained by regular exercise as stated above and by just being aware of the need for practicing good posture habits. The quality of a person's life especially in later years can be determined by a lifetime of good posture. "

    [source http://wa.essortment.com/postureproblems_rmaf.htm]

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