What is a good posture?

Good posture means standing with your spine straight, shoulders back, and shoulder blades drawn down and in, with your weight evenly distributed between both feet and your chin at floor level. Your lower spine has a natural curve, so be careful not to over-correct your posture. Standing up straight like a military officer, sticking out your chest, and tilting your head too far back is just as unhealthy as slouching. The most important thing is to relax! Your body should not be rigid or tense. Remember, posture is simply the word we use to describe the position in which the body is naturally designed to function.

We’ve all been told a million times not to slouch, but if you’re having trouble remembering, try wearing a new bracelet—every time you see it throughout the day, it’ll serve as a discreet reminder to sit or stand up straight. Needless to say, the main drawback of slouching is becoming the Hunchback of Notre Dame. But getting rid of the slouch will also make you appear more confident and optimistic, which will affect how you’re perceived.

Part of developing good posture is letting go of bad habits.

Old Habit #1: Sitting still most of the day.

Our bodies were designed to move around and sit at a desk all day, it’s just not natural! In addition to being excruciatingly boring, this will put strain on your hips and can eventually pinch your sciatic nerve.

Even if you’re at your desk, there are simple exercises you can do to take the pressure off your body. Try sitting with your right ankle on your left thigh and lean forward to feel a stretch in your hips. Hold for 30 seconds, switch legs, and repeat. Then rise up and reach your toes, relaxing your neck. Hold for 10 seconds and feel the stretch in the back of your thighs and lower back.

Old Habit #2: Cradle your phone on your shoulder.

This creates a tilt in the spine and can ultimately lead to back pain. If you don’t want to look like a telephone operator with a hands-free headset, remember to switch shoulders! After hanging up the phone, try a few circles with your head, then lower your ear to your shoulder without arching your back. Hold for 30 seconds, then repeat on the other side.

Old Habit #3: Crossing your legs

Although many of us were taught that sitting cross-legged is ladylike, it twists your spine and disrupts your natural posture, and has been linked to the development of varicose veins.

Try to sit with your feet flat on the floor. If you are sitting cross-legged, do a few slow circles with your ankles, clockwise then counterclockwise for 30 seconds on each foot. Then stand up and do five squats to get the blood flowing (with your feet hip-width apart, sit down like you’re going to sit in a chair, then get back up).

New Habit #1: Strengthen the spine through exercise

Physical exercise has over a million known benefits, and improving posture is one of them. In particular, yoga and Pilates are extremely beneficial for posture, as both will help you strengthen your core muscles and protect your spine. There are dozens of variants of yoga and Pilates, with different levels of difficulty; some involve meditation and some will feel like an ordinary stretching class, so try to find a style that works for you. Of course, reading up on exercise is no substitute for a professional instructor, so we recommend trying your local gym or buying a DVD to use at home.

However, there are many forms of exercise that can improve posture, from light weight training to dance classes and runs. The important thing is to find something you enjoy!

New Habit #2: Visualize yourself with perfect posture

Visualization techniques can be a powerful way to enact changes in your life. For perfect posture, imagine there is a ribbon tied to the top of your head gently pulling you up towards the ceiling. Your body should be evenly distributed over both feet, and you can imagine weights in both hands, pulling your shoulders down away from your ears, shoulder blades carefully tucked in.

New Habit #3: Get a massage

Many postural problems are caused by tension in the neck, which restricts movement of the head. If you allow your head to move freely, you will feel your entire spine lengthen. A neck and shoulder massage will help eliminate this tension, making it a great way to renew your commitment to perfect posture. If you don’t want to spend the money on a professional spa massage, try enlisting the help of your friends or family, or buy a handheld massager. Getting a massage also has other health benefits, such as better blood circulation, which speeds up the delivery of oxygen and nutrients to cells. The perfect excuse to treat yourself!

For more tips on the perfect posture, as well as information on how to use body language to your advantage, visit http://www.modernfinishingschool.org Modern Finishing School offers 6-week online courses to help modern women achieve poise, elegance and confidence in your daily life. Posture is just the beginning: learn how to create the perfect wardrobe on any budget, how to master the art of voice projection, how to be the perfect hostess without spending hours in the kitchen, and more…

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