Poor posture can lead to many health problems. These problems can be prevented if you instantly correct your posture and make some key changes. You can find your posture assessment analysis here with a simple test called the wall test. This test will help you determine the aspects of a proper posture. To find out, follow these steps:
- Stand in such a way that your buttocks, shoulder blades, and head are touching the wall.
- Heels should be a minimum of 2-4 inches away from the wall.
- Keep your hand flat on your lower back. There should be a bare minimum space between your and the wall for a correct lower back curve.
- If there is too little space between your back and the wall then arch your back just a little bit.
- If there is too much space between your back and the wall then suck your stomach in to draw the bellybutton towards the spine. This will flatten the curve of your back and decreases the space between your lower back and the wall.
- The posture you stand in after following the above steps is proper.
- Now, walk away from the wall and try to maintain the same posture.
- Return to the wall and check whether you were able to walk in the same posture or not.
If you were, then great! But if not, then you need to correct your posture by making some key changes and being mindful of how you sit or stand.
How to improve your posture?
A good posture is a key to develop strength, balance, and flexibility in your body. Poor posture will cause stiffness and pain. So it is very important to improve your posture. You can do so by keeping in mind the following things:
- Watch your posture throughout the day while sitting, standing, watching T.V, cleaning the dishes, etc. Keeping your spine straight is important so do not slouch.
- Do exercises and stay active to improve your posture. Shoulder strengthening exercises, core strengthening exercises, or basic stretches can help a lot. You can also do yoga or meditation.
- Everything from your work desk to your dinner table should be at a comfortable level according to your height.
- Do not keep sitting for long hours. Get up and take brief walks from time to time to relax the muscles. Sitting for too long can strain the muscles.
- Maintaining a healthy weight is essential. Extra weight contributes to lower back pain and weakens your muscles. All of this is bad for your posture.
- Your feet should be flat on the floor while sitting. Wear comfortable shoes while walking. High heels can put stress on your muscles and cause imbalance.