There are many reasons to improve your posture, including the your impact posture has on your overall health.
Based on my experience as a biomechanical expert and my training in brain-based neurology and posture, I’ve developed a routine to improve posture and overall health.
Here’s what I do and recommend to my patients.
Simple Posture Improvement Tips
- Position Your Tongue Against The Roof Of Your Mouth: This simple habit centers your head on your neck. Surprisingly, many people’s heads don’t rest symmetrically on their neck vertebrae, which becomes evident on X-rays.
- Brush Your Teeth While Balancing: While brushing your teeth, stand on one leg and use your non-dominant hand. This exercise challenges your brain and body, boosting energy and improving posture.
- Tuck Under Your Pelvis at Counters: Whenever you’re at a counter, tuck your pelvis under. This habit, explained above, helps maintain good posture throughout the day.
- Rock Subtly While Talking to People: While talking, gently rock back and forth. This subtle movement keeps your body engaged and promotes good posture.
- Sit On The Floor At Home: When you get home, sit on the floor with your back against the couch. This position stretches your hamstrings, quads, and hip flexors, which get tight from sitting all day.
- Go Barefoot Whenever Possible: Walking barefoot stimulates the sensory nerves in your feet, improving balance and coordination.
- Hum, Sing, Or Whistle Regularly: These activities stimulate the vagus nerve, which controls diaphragmatic movement. Better breathing improves brain function and overall health.
Improve Ergonomics for Better Posture
- Use An Air Cushion At Work/ Sit on an exercise ball: Sit on an air cushion to challenge your balance and activate the brain’s posture centers. This simple change can improve your posture over
- Place Items Out Of Reach On Your Desk: Keep your stapler, calculator, or other items farther away to encourage movement throughout the day.
- Set A Timer To Stand Up Hourly: Set your phone timer to remind you to stand every hour. Use this break to drink water and move around.
- Do A “Praise the Sun” Stretch: Every time you get up, before you sit do this stretch.
Exercises for Better Posture
Not all form of exercising will improve posture. As a matter of fact, working out with bad form will contribute to bad posture. What I use with my patients is Dynamic Neuromuscular Stabilization (DNS) to correct posture and restore functional movement. The video below is a great example.
These simple habits can help undo some of the damage caused by our sedentary lifestyles. For more tips and posture-correct exercise visit our YouTube Channel. And if you find yourself needing more guidance when it comes to being pain-free, improving posture, and correcting your movement be sure to contact us. Remember, we are the designers and directors of our lives, so let’s live with better posture and health.
Dr. Shakib