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7 tips to improve your posture

Do you sometimes catch yourself adopting a bad attitude? With these tips you will learn to adopt a better posture!

It probably happens to you too:you catch yourself not sitting up straight or letting your shoulders slump while walking. Unfortunately, bad posture can have a major impact on our daily lives, so we have collected seven tips for you that will help you counteract the effect of bad posture. Are you ready?

Read also: 'This is the effect of a wrong posture on your body'

1. Sit down well

When sitting, it is important to keep your feet constantly on the floor. Your knees should be at or below hip height and your forearms should be parallel to the floor. If you have trouble maintaining this position, make sure you sit in a chair with good back support to support your lower back and help you stay in the correct position.

2. Lift less heavy

Whatever you carry — be it a handbag, backpack, or perhaps a baby — it shouldn't weigh more than ten percent of your body weight. Otherwise, you will put too much pressure on the upper part of your back, which will affect your posture. If you need to bring something heavier, opt for a trolley or bag with wheels. If you are allowed to carry something very heavy for a short time, make sure you carry it close to your body instead of further away in your arms.

3. Look for variety

When you work in the office, the hours you spend at your desk and computer can take a toll on your posture. That's why it can help to alternate sitting with a few back exercises to strengthen your back.

  • Wall slides:Stand with your feet hip-width apart in a squat with your back and your head pressed against the wall. Keep your arms as close to the wall as possible with your hands above your head and your arms at a 90-degree angle. Slide your arms up the wall, back to center, then down. Keep your chin down while doing this. Repeat 10 times.
  • External shoulder rotations:Stand with your feet hip-width apart with your elbows at the sides of your body and your arms at a 90-degree angle. Now slowly rotate both shoulders while keeping your elbows at your sides and pushing your shoulder blades together. Return to the starting position and repeat the exercise 10 times.

4. Keep everything within reach

Do you work behind a computer? Make sure the top of the screen is at eye level. In addition, your mouse should be within easy reach and on the same surface as your keyboard. As you type, make sure to keep your wrists straight, your upper arms close to your body, and your hands level with your elbows. When on a call, try to use your headset or speaker as much as possible instead of holding the handset between your cheek and shoulder.

5. Strengthen your core

Your abdominal and lower back muscles are connected to your spine and pelvis and therefore ensure that you can stand upright. It is therefore important to focus on exercises for strengthening your core. There are two easy exercises you can do every day to strengthen these muscle groups:

  • Plank:These classic exercises strengthen all your abs, shoulders and back muscles. Place your elbows and forearms on the floor, as do your toes. Tighten your abs and glutes and lift your body off the floor. Keep your back straight and hold this pose for 30 to 45 seconds. Repeat this twice.
  • Back extensions:This exercise strengthens your back stretcher – the back muscle that helps lengthen your spine – and prevents you from hanging out. Lie face down on your stomach with your legs straight, your elbows bent and your hands and hips on the floor. Using your forearms, lift your head and shoulders off the floor for five seconds. Repeat 12 to 15 times.

6. Try tai chi or yoga

Both tai chi and yoga can help you open up your chest and back, counteracting the effects of leaning forward. The sun salutation is especially good for you, because it allows you to flow smoothly through the entire movement and thus appeals to all your muscles. Poses such as the mountain pose, the raised arm pose and upward &downward facing dog also help.

7. Sleep strategically

Your posture is also important when you sleep. It is especially good to keep your body in as neutral a position as possible. If you sleep on your back, place a pillow under your neck and another under your knees. Do you sleep on your side? Then use enough pillows to keep your neck in line with your body and place one between your knees as well. Try not to sleep on your stomach, this will cause your body to lose its natural alignment.