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Top 10 Ways to Fix Your Terrible Posture

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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Top 10 Ways to Fix Your Terrible Posture

Top 10 Ways to Fix Your Terrible Posture

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

lifehacker.com

10

Key Ideas

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 standing and adjust your weight so it’s distributed evenly across both feet.

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.

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.

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.

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.

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. 

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.

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).

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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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. 
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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