Can i improve posture

Try not to cross your legs when seated as it can overstretch one side of your leg muscles and change the alignment of your spine over time, particularly if you always cross your legs the same way. When sleeping, try to use a single firm support pillow to prevent neck pain developing. Make sure you also have a supportive mattress. Take care when carrying heavy bags of books, computer equipment or shopping.

Make sure that you distribute the weight of your bags evenly on either side of your body. A backpack can distribute weight evenly over your shoulders. If you are a carer and spend a lot of time lifting, pushing or carrying the person you care for, make sure you look after your own posture by undertaking such physical activities correctly. When seated, keep your back straight, try to keep your knees and your hips level, and your feet flat on the ground.

You may need a footrest to keep your hips and knees level. If you sit for long periods you should support your lower back against the back of your chair, such as with a small rolled up towel, or commercial product. Avoid sitting in a hunched position for long periods of time, such as when using a laptop or desktop computer. Make sure you get up and move around at regular intervals to alter your body position. If your job involves lots of repetitive tasks or lifting and bending, ask your employer about training in the correct way to lift and carry heavy or bulky, awkward objects.

If you spend a lot of time on the telephone, you run the risk of phone strain. You may find a headset is more comfortable than resting a telephone on your shoulder and twisting your neck to keep the phone in place.

Make sure your car seat and headrest are in the correct position to promote safe, comfortable driving. Keep your arms bent and your thumbs on the rim of the steering wheel. Have the seat fairly upright so your back and shoulders are supported and sit deep in the seat, bracing your body with your left foot.

Learn more here about the development and quality assurance of healthdirect content. All of these can hurt your posture. Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance and force you to walk differently.

This puts more stress on your muscles and harms your posture. Make sure work surfaces are at a comfortable height for you, whether you're sitting in front of a computer, making dinner, or eating a meal. How can I improve my posture when sitting?

Many Americans spend a lot of their time sitting - either at work, at school, or at home. It is important to sit properly, and to take frequent breaks:. Stand up straight and tall Keep your shoulders back Pull your stomach in Put your weight mostly on the balls of your feet Keep your head level Let your arms hang down naturally at your sides Keep your feet about shoulder-width apart With practice, you can improve your posture; you will look and feel better.

The information on this site should not be used as a substitute for professional medical care or advice. Exercises for strong bones week fitness plan Balance exercises Flexibility exercises Gym-free exercises Gym-free workouts Easy exercises Sitting exercises Strength exercises.

Get fit with Strength and Flex Strength and Flex exercise plan Strength and Flex exercise plan: week by week Strength and Flex exercise plan: how-to videos How to improve your strength and flexibility.

NHS Fitness Studio. This strain may increase tension in the muscles, which may in turn cause pain. Exercises to correct a slumping posture: bridges back extensions plank Find out how to adjust your office seat, desk and equipment to improve sitting posture.

Sticking your bottom out If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis. This is an exaggerated inward curve of the lower back that creates a "Donald Duck" posture.

Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom. Exercises to correct a "Donald Duck" posture: plank side-lying leg raises hip flexor stretches standing thigh stretch To help correct your standing posture, imagine a string attached to the top of your head pulling you upwards.

The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, with your neck straight and shoulders parallel with the hips: keep your shoulders back and relaxed pull in your abdomen keep your feet about hip distance apart balance your weight evenly on both feet try not to tilt your head forward, backwards or sideways keep your legs straight, but knees relaxed Watch a video on improving your posture.

Media last reviewed: 3 May Media review due: 3 May With the hands at the sides, lift the buttocks and lower back off of the floor. There should be a diagonal line from the knees to the hips and down to the shoulders. Hold this position for a few seconds, then gently lower the hips to the floor. Repeat this exercise 8 to 10 times per session. Lie on the stomach with the legs straight and the arms bent. Look down at the floor, keeping the neck straight and the hands on either side of the face.

Keeping the forearms flat on the floor and keeping the head and neck straight, gently use the arms to lift the upper body, while arching the back. Hold this position for a few seconds, then gently lower the body to the starting position. Several variations of the plank exercise can help improve posture. Below is the basic plank, but a person may find different versions more or less effective.

Begin by lying on the stomach. Shift the position so that the weight of the body rests on the forearms and toes, with the rest of the body hovering above the floor. Some people prefer to have their arms outstretched and their hands, not their forearms, touching the floor.

Stay in this position for a few breaths, focusing on keeping the core and abdominal muscles tight, before lowering the body and releasing the position.