
The Power of Posture

Good posture can help your muscles work more efficiently and improve your overall health and fitness
Benefits of good posture:

Good alignment can not only improve your posture, but can make you look taller, slimmer and more confident. Look at a photo of yourself where you’re slouching and compare it to one where you’re posing – unless you’re a natural ballerina, your posture and overall appearance will be much better with a few tweaks.

Good posture will make you look taller, slimmer and more confident
So lose the rounded shoulders and Dowager’s hump for an instanta-improvement. If you’ve put better posture on your 2017 resolution list, follow this advice for a healthier spine, better muscle flexibility and improved confidence this year.
Top tips for posture:
1) Exercise to improve sitting posture: Imagine you have a helium balloon attached to the crown of your head. Allow your neck to lengthen, gently tuck your chin in and allow your shoulders to relax. This will eliminate the tendency to round your shoulders and gives the impression of a more elongated neck.
2) Whilst sitting, lift your sternum forwards and upward, lengthening your collarbones whilst keeping your shoulder blades relaxed down. This automatically straightens the upper back, making you look taller and relieving any pressure that might be accumulating between your shoulder blades and trapezius muscles.

Core strengthening exercises are a great way to support your spine
3) Improve your core strength. It sounds simple, but your core is your ‘powerhouse’, stabilising your pelvis, hips and spine. The stronger your deep core muscles are, the more effectively the rest of your muscles will work (which is why there’s such a strong focus on alignment in Pilates and yoga).
4) Posture Prompts

Set yourself a reminder as a prompt to sit up straight.

Wearing high heels, extra belly weight and tight hamstrings can make the natural curve of your spine appear more pronounced.
5) Everyone has a natural curve in their low back, known as a lordosis, however in some people this can be more pronounced. Lumbar lordosis can be exaggerated by excessive weight, pregnancy and wearing high heels. Doing regular glute strengthening exercises such as squats, clamshells and bridges can help correct standing posture and improve the appearance of a bum that sticks out (or in my family, affectionately named the ‘Donald Duck’ posture).
6) Sit well. If your bum is too near the edge of the chair, you may find yourself leaning forward or slouching. Ensure that your bum is as far back in the chair as possible, you have some lumbar support and that your feet are balancing your body weight on the floor.

Try and sit with feet on the floor, bum back and your lumbar spine supported
7) Make ergonomic changes. Make sure you have a good work-station setup with your shoulders relaxed, back and feet supported and computer screen at eye-level to avoid slouching all day. And most importantly, try and take regular breaks and keep active to prevent bad postural habits from building up.
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