Stand in front of a mirror. Imagine a balloon is tied to your head, directly above your spine. Let it lift and pull your spine and shoulders upward. Standing with good posture, you instantly look taller and leaner, and your clothes likely hang better as well.
Good posture is not only aesthetic, though. As we age, good posture becomes harder to maintain but more and more important for our overall health. It can help prevent strain and injury to the back and neck muscles, reduce stress on ligaments and joints, improve breathing and circulation, and improve balance and coordination. Over time, good posture can help us avoid physical limitations as we age.
The sooner you start improving and maintaining your posture, the easier it will be to maintain later in life. Here’s how you can get started:
Lift Weights. Engaging in resistance training builds muscle that supports the alignment of your spine and joints. Building muscle makes your body more resilient to the demands of the day, making it less likely to become fatigued and let your posture drop.
Build your lower back and core. These muscle groups help support the position of your pelvis and spine. A strong core reduces slouching and helps keep your body upright and engaged as you move through your day.
Work the muscles of your upper back and neck. Working these muscle groups helps to combat “tech neck”— the forward, downward head position that develops as we spend more of our time craning to look at a phone screen. A strong upper back and neck helps to keep your shoulders back and your neck in alignment with your spine.
Eat a diet that supports building and maintaining muscle. To make your resistance training as effective as possible, be sure to eat a well-balanced diet of whole foods focusing on protein. Doing so provides your body with what it needs to maintain muscle mass and build new muscle.
Take Breaks. Particular occupations and activities can be especially hard on our posture. Activities such as sitting at a desk doing computer-related work or breastfeeding can take a toll on the body. Ease the strain during these periods by taking opportunities to stretch your neck and back, and optimize your seating to support good posture during the activity.
Improving your posture now will pay dividends as your age and posture naturally begins to deteriorate. If posture is one of your fitness concerns, personal trainers at Body By Ford can help identify specific exercises and stretches to target posture improvement. We’d love to hear from you to set up a free personal consultation!
