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Here are 5 easy tips from experts to improve your body posture

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A representational image of a group doing yoga by the sea. — Unsplash
A representational image of a group doing yoga by the sea. — Unsplash

Does your job also require you to sit in front of the screen for hours?

Sitting in a slouch position for hours is associated with lower back pains. According to the American Heart Foundation, sedentary jobs have increased by 83% since 1950, Newsweek reported.

Prolonged sitting can ruin posture making certain muscles and joints work overtime which can lead to fatigue, arthritis, and headaches among other things.

Here are some tips by YahooLife to help improve your body posture.

Posture starts with feet

Dr Michael Fredericson, a physician at Stanford Health Care, says it’s best to start with foot placement first.

He says, “For good posture when you’re standing, you need good foot support. You want to stand with your feet shoulder-width apart, and you want to feel your feet connected to the ground. Even when you’re in a chair, you want to connect your feet with the ground, and that will help your posture.”

Don’t stiffen up

Fredericson says being relaxed is the key. 

He said, “Instead of sticking your chest out like a military posture, relax your chest and think of broadening your shoulders. Remember to be in a neutral spine: Think of your tailbone pointing down.”

He suggests loosening up shoulders and to breath from the chest.

Incorporate stretching exercises

Orthopedic spine surgeon from Yale Dr Peter Whang suggests these steps.

  • Stand up straight and intertwine your hands behind your back
  • Take a deep breath and while exhaling shrug your shoulders
  • Hold this position for 15 minutes and repeat it three to four times.

Ensure a good work position

Some steps that you can incorporate.

  • Place your computer at eye level to not have to bend your neck
  • Place your feet on the ground with knees reaching hip level
  • Invest in a good chair with back support
  • Take regular breaks to stretch

Incorporate yoga into your daily routine

Yoga instructor Louise Bartlett says, “Incorporating cat and cow position into your yoga practice regularly can help strengthen the muscles that support good posture and increase awareness of alignment in your daily activities.” 

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