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Top 10 Ways to Fix Your Terrible Posture

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https://lifehacker.com/top-10-ways-to-fix-your-terrible-posture-1755973698

lifehacker.com

Top 10 Ways to Fix Your Terrible Posture
Good posture isn't just about looks. How we sit, stand, and walk affect both our health and our moods. So stop slouching and get centered with these top 10 posture tips. This isn't an option for everyone, since it involves investing in an expensive video game system, but if you have the Nintendo Wii or Wii U, I highly recommend the Wii Fit.

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Get the Wii Fit

... to play games that require balancing and movement. 

Playing any games while standing up is also an alternative, as sitting all day is bad for us.

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Test Your Posture

Test your back and neck posture against a wall or check proper posture illustrations to find any areas you need to work on when standing. 

Be more aware of your feet when you’re sta...

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Core Strengthening Exercises

Do pilates and other core strengthening exercises to help you stand taller and maintain a proper posture. 

Yoga also does that and emphasizes body awareness and balance.

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Sit at a 135 Degree Angle

... and adjust your workspace accordingly to put less strain on your spine. Ensure you’ve got a chair that supports your back and is ergonomic for your workspace.

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Adjust Your Posture in Every Situation

Besides your desk, rearview mirror, kitchen counters, pillows and mattresses are also things that influence your posture and need to be kept in mind.

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Learn to Breathe Properly

... and more effectively, using your diaphragm. Also try breathing exercises that focus on lengthening your spine and engaging your waist muscles and lower core muscles.

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Use Apps to Improve Your Posture

Remembering to stand and sit properly is hard work, so thankfully there are apps to help us out.

Use apps that warn you when you’re slouching. 

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Hold Your Phone and Tablet Properly

Hold your devices properly, straight in front of you or prop it up perpendicular to the table, so you won’t be constantly craning your neck down to stare at them.

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Fix Your Workstation

Find the ideal desk height and keep your feet flat on the floor when sitting (the right seat height is level with your knees).

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Do Posture-Correcting Exercises

... to train your body to be in the proper position, with the least amount of strain possible on your supporting muscles. But so a doctor if you have serious posture issues or pain.

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SIMILAR ARTICLES & IDEAS:

Your workspace matters

Your workspace matters
When you spend hours at your desk every day, even the smallest features of your workspace – such as the position of your monitor or the height of your chair– can greatly affect your productivity and e...

Lighting

  • The best kind of light you can have in your office is natural light. It helps our bodies maintain our internal "clocks" or circadian rhythms which affects our sleep and energy. 
  • Poor lighting, whether it's dim lighting or harsh lighting from overhead fluorescent lights, can cause eye strain, stress, and fatigue.
  • Don't sit with your back to a window unless you can shade it.
  • Don't sit facing a window because that will make reading a monitor difficult. 
  • If you use a task lamp at your desk, position it so the bottom of the lampshade is at about the height of your chin when it's on.

Plants

  • Indoor plants prevent fatigue during attention-demanding work. 
  • Even just having a window view of live greenery can be restorative and keep us focused.
  • A peace lily plant requires little sunlight to survive and you only have to water it when the soil is dried out and is also great for cleaning the air.
  • Cacti and aloe plants are other low-maintenance plants to consider.

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Aches and pains

Aches and pains

With the 2020 pandemic, many people are required to stay home.

If you're one of these people, you may be noticing new aches and pains you did not experience at the office.

Ergonomic furniture

Many companies follow an ANSI-HFS standard in the design of their computer workstations, which incorporates ergonomic furniture and accessories.

Most homes don't have the space to accommodate ergonomic office furniture, nor do most people invest in it. If you're working from home using your computer on a regular table or you sit in a lounge chair or on your bed, chances are you aren't in a healthy posture. It could potentially lead to musculoskeletal injury, carpal tunnel syndrome, or even deep vein thrombosis.

Your computer screen

View your computer screen with a straight neck. Put your screen in front of you at a comfortable viewing height. Don't look down at your screen or angle your screen, so you must twist your neck.

You may have to put the screen on a pile of books or on a cardboard box to raise it to a comfortable viewing position.

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Mood And Posture

The more time a person spends in a bad posture, the more the body’s muscles and ligaments embrace it as normal. 

Human emotion and cognition are closely linked to body posture. And th...

Consequences Of Bad Posture

  • Slouching promotes low mood, decreased energy levels and can even impair student performance on a math test.
  • Upright posture is linked with improved mood and energy levels among people with symptoms of depression.
  • The bent-over posture associated with smartphone use could hamper breathing and impair respiratory function.

Combating Bad Posture

  • Switch up your desk setup in ways that promote proper posture.
  • Pulling exercises will strengthen them your back muscles, but upright or bent-over rows are ideal.
  • Planks, push-ups, dead lifts and other exercises that make you hold your body in a rigid position help develop posture as they activate your core and stabilizer muscles.
  • Glute bridges help to increase strength and flexibility of hips and that promotes stable movement and posture.
  • Limit “flexion” exercises that involve curling your spine into a C-shape. 
  • If you spend the bulk of your week sitting with poor posture a few hours of exercise won’t fix it. 

Simple Ways To Fix Posture

Simple Ways To Fix Posture
  • Balance-specific workouts address posture and balance problems.
  • Quick posture checks in the mirror before and during balance exercises can help you get the most from your...

Good Posture Signs

  • chin parallel to the floor
  • shoulders even (roll your shoulders up, back, and down to help achieve this)
  • neutral spine (no flexing or arching to overemphasize the curve in your lower back)
  • arms at your sides with elbows straight and even
  • abdominal muscles braced
  • hips even
  • knees even and pointing straight ahead
  • body weight distributed evenly on both feet.

Musculature Fitness And Posture

  • Muscles with reduced flexibility limit your range of motion and over time it may lead to posture issues.
  • The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Imbalances in one muscle affect the others.
  • Weak core muscles encourage slumping, which tips your body forward and thus off balance, while strong lower leg muscles also help keep you steady when standing.

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Your Desk

The “sit-stand desk” is the optimal choice, because you can sit for a portion of the day and stand for the other portion.

Put your monitor high enough to keep your neck straight, s...

Organization

A cluttered desk sometimes triggers a cluttered mind. That's why everything should have its place, even if that place is just “the right-most stack.” A desk system that matches your personal organization style saves both time and headache.

Colors

  • Red accelerates the heart rate, giving you a jolt of energy. Your eye is instantly drawn to red, and it promotes physical activity and emotion.
  • Orange is a social color, encouraging interaction. It works well in meeting rooms or other social spaces.
  • Yellow stimulates creativity and optimism. 
  • Green is calming, and also causes zero eye strain over long periods of time.
  • Blue is calming and stable, it helps most people focus on intensive tasks.
  • Purple stimulates problem solving, despite not being a very popular color in workspace decor.

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How we're sitting

How we're sitting

The childhood advice of sitting up straight, shoulders back, is incorrect.

Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we...

The tendency to slump

If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.

  • Sit with your bottom well back in your chair while moving your upper body away from the backrest.
  • Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.
  • Then, grab some place of your chair and make yourself taller by gently pushing the top of you away from the bottom.
  • In that position, put your back against the chair's backrest. Ideally, the chair would have some grippy thing mid-back to hold you.

A healthier back

For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.

You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.

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Back Pain And Posture

Maintaining the natural lumbar curve in your low back is essential to preventing posture-related back pain. This natural curve works as a shock absorber, helping to distribute weight along the leng...

The Chin Tuck Stretch

  • Sitting or standing, roll your shoulders back and down.
  • While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back .
  • Hold for 3-5 seconds and then release.
  • Repeat 10 times.
  • Tip: The more of a double chin you create, the better the results. 

The Wall Angel Stretch

  • Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. 
  • Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W". Hold for 3 seconds.
  • Straighten your elbows to raise your arms up to form the letter “Y.” Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

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Turn Up Your Palms

Whenever you're doing something that does not require use of your hands, turn them so that they're palm-side up. You also can do it while standing or walking, leaving your arms down at your sides a...

Organize your workspace

Organize your workspace
  • Adopt a clean-desk policy (CDP).
  • Create a dedicated space for the incoming things.
  • Keep personal items to a minimum.

  • Get yourself a si...

Colors influence productivity

  • Red: Impart a boost of energy.
  • Yellow: The sunny shade stimulates creativity.
  • Purple: Stimulates problem solving abilities.
  • Green: Calms the mind, causes zero strain to the eye and is ideal for those who spend long hours in the office.
  • Orange: Boosts social interaction and collaboration.

The P.A.U.L. method (10 minutes)

The P.A.U.L. method (10 minutes)

Choose one exercise for each of the following four categories:

  • P- Plyometric cardio (e.g., Jumping Jacks)
  • A- Abs (e.g., Plank)
  • U- Upper Body (e.g., Push-Ups)

A HIIT circuit (beginners and advanced)

  • Jumping Jacks: 20 reps or 40 reps
  • Squat: 10 reps or 20 reps
  • Incline push-up: 10 seconds or 20 seconds
  • Plank: 30 seconds or 40 seconds
  • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30-second rest between each round.

The 3-HIIT wonder (10 minutes)

  • 40 Speed Skaters
  • 10 Floor Burpees
  • 15 Leg Lift + Hip Lift

Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

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