Posture Perfect

Stand a little taller with better posture.

Raise your hand if you’d like to look a little younger, taller, leaner, stronger, happier, and more energized. That’s just about everyone, and the good news is that all you have to do is improve your posture.

The dangers of poor posture

DECREASED LUNG CAPACITY.

Did you know that slouching can curtail your lung capacity by as much as 30 percent, which in turn reduces the amount of oxygen that reaches your brain? And since oxygen is a main source of energy for humans—we are made of trillions of cells that depend on oxygen—improving your lung capacity by improving your posture can help boost your energy.

STRAINS YOUR BODY.

Poor posture adds to the stress on your spine, which in turn puts a strain on the bones, muscles, and joints you need to hold your backbone in place. But poor posture isn’t just bad for your back. A constant slump squishes your organs together, making it harder for your lungs and intestines to work. Over time, that’ll make it hard to digest food or get enough air when you breathe. As mentioned above, we need oxygen for energy too!

IMPACTS YOUR LEVELS OF FATIGUE AND ANXIETY.

A preliminary study suggests an upright posture may improve symptoms of depression. In a group of people who had mild to moderate depression, half the people were allowed to sit in their usual slouched position, and the other half sat upright, with physiotherapy tape placed across their shoulders and back to help them maintain good posture. Both groups underwent tests designed to raise stress levels and to measure their mood symptoms. The researchers found that those who sat with upright posture had lower levels of fatigue and anxiety. 

CAUSES OTHER PEOPLE TO PERCEIVE YOU POORLY.

Studies have shown that your body language can influence the way you are perceived by others. Amy Cuddy, a psychologist from the Harvard Business School, determined that assuming a powerful stance can increase the power hormone testosterone and decrease the stress hormone cortisol.

THIS RESULTS IN AN OLDER, TIRED APPEARANCE.

Although once associated with being old, roundness in the middle of the back has become so rampant thanks to smartphone addiction that poor posture is afflicting more and more younger people. Younger generations are looking tired, disgruntled, unmotivated, and unconfident. One saying I believe in is, “Slouch and you become a grouch.”

Let’s stand tall

These simple exercises will help you experience and learn what holding your body in good posture feels like and will train you, with practice, to stand tall naturally.

1: Start by standing up tall by lengthening your core. Pull up from your hips and try to make your abdominals as long as possible as you draw your shoulders down and back. You’ll immediately feel better and look better. To compare, go into a kyphotic (hunched over) position and inhale again. Notice the difference? When you’re hunched over, it’s much harder to take a deep breath whereas you can better fill your lungs when standing tall.

2: Pretend you’re standing against a wall with your feet slightly wider than hip-width apart to measure your height. Hold your head straight and lengthen your neck. Your ears should be over the middle of your shoulders. Keep your shoulders back, knees straight, and abdominals pulled in. Don’t let your booty or hips stick out. Straighten up so you feel like the top of your head stretches toward the sky.

3: Practice the standing back-fly: Holding a long resistance band in your hands, get into a good standing posture with your feet planted slightly wider than hip-width apart. With straight arms, hold the resistance band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint and pull the band apart as you squeeze your shoulder blades together. Hold for a count of three and then return to the start position. Repeat eight to 10 times daily, increasing the amount of tension needed to feel muscles in your back activate...