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Things you should be aware of to improve your posture
Posture is an important element that greatly affects our health and beauty. Especially for women, maintaining good posture is essential for maintaining youthfulness and maintaining balance throughout the body. In addition, poor posture can not only cause physical problems such as stiff shoulders and lower back pain, but also affect your appearance. In this article, we will explain in detail the points you should be aware of to improve and maintain your posture.
1. Understand the basics of posture
To determine whether your posture is good or not, it is important to first understand basic posture. The ideal posture is one in which your spine has a natural S-curve, your shoulders are not pulled forward or backward, and your head is held straight. This posture does not put strain on your muscles and joints and helps maintain balance throughout your body.
Posture check method
Try the following steps as a simple way to check your posture.
- Stand with your back to the wall, touching your heels, buttocks, shoulders, and back of your head to the wall.
- Please be aware that you are standing naturally while attached to the wall. Ideally, there should be enough space for your palms to lightly fit behind your hips.
It is important to check whether you can maintain this posture for a long time and consciously adjust your posture.
2. Stretching and exercises to improve your posture
Daily stretching and exercise are effective in maintaining correct posture. Particularly in modern times when we work at a desk and spend a lot of time using smartphones, the muscles in our back and shoulders tend to become stiff, so we need to stretch them regularly.
Back stretch
Do some stretches around your shoulder blades to loosen up your back muscles that have contracted due to desk work. Clasp your arms behind your back and stretch your arms out, squeezing your shoulder blades together. Hold this motion for about 10 seconds and relax. Doing this just 3-4 times a day is effective.
Abdominal and back muscle training
One of the causes of poor posture is a lack of core strength. By strengthening your abdominal and back muscles, you create a foundation that supports good posture. For example, plank (plank pose) is one of the exercises that effectively strengthens your core. By doing a plank for one minute every day, you can expect to strengthen your core.
3. Points to improve posture in daily life
Points to note when working at a desk
When working at a desk, it can be difficult to maintain proper posture. When you sit in the same position for a long time, your muscles often get tired and your back becomes rounded. To prevent this, be aware of the following points.
- Chair height: Adjust the height so that the soles of your feet are firmly on the floor. Your knees should be at a 90 degree angle.
- Monitor position: Adjust the monitor so that it is level with your eyes and avoid tilting your head forward.
- Take a break: By setting aside 5 minutes every hour to get up from your seat and stretch or walk, you can relieve muscle tension.
When using a smartphone
Using a smartphone for a long time can cause your neck to tilt forward, a condition known as “smartphone neck,” which can lead to stiff shoulders and headaches. When using your smartphone, be sure to hold it up to eye level and keep your neck straight.
4. Diet to improve posture
In order to maintain good posture, nutrition that supports the health of muscles and bones is also important. In particular, it is recommended to consume nutrients related to bone and muscle growth, such as calcium, vitamin D, and magnesium. These are necessary to maintain the health of the bones and muscles that support posture.
Foods high in calcium
- Dairy products such as milk, yogurt, and cheese
- Small fish, tofu, natto
Foods rich in vitamin D
- Fatty fish such as salmon and tuna
- Egg yolk, mushrooms
Exposure to sunlight is also effective in helping bone growth. In particular, vitamin D is produced in the body when exposed to sunlight, so it is also recommended to do light exercise outside for about 15 to 30 minutes a day.
5. Make a conscious effort to improve your posture
In order to improve your posture, it is important to accumulate small daily habits. By making the following conscious efforts, you will naturally develop a good posture.
Get into the habit of being conscious of your posture
- Check your posture in the mirror every morning: Get into the habit of checking your posture in front of the mirror when you wake up in the morning or before going out. By checking your posture every day, your posture will gradually improve.
- Reduce time spent on smartphones and PCs: It is important to consciously reduce the time you spend using digital devices and set aside stretching time once or twice a day.
- Be conscious of how you sit: If you are sitting for a long time, try to keep your back firmly against the backrest and sit without crossing your legs.
6. Beauty effects of posture
Good posture keeps your whole body balanced and has a positive impact on your appearance. A posture with open shoulders and a straight back not only looks good, but also improves metabolism and blood circulation by keeping your internal organs in the correct position. As a result, your skin tone becomes brighter and your healthy beauty is brought out.
In addition, correct posture gives a positive impression in social situations, as it gives an impression of confidence. Improving your posture can be said to be one way to bring out your inner beauty.
In conclusion
Posture can be greatly improved with daily awareness and a little effort. Maintaining a correct posture has a positive impact not only on your health, but also on your beauty and mental health, so we recommend that you work on improving your posture little by little in your daily life. Get a beautiful posture by constantly stretching, training, and improving your eating habits.
