The best way to improve or maintain your posture is to always practice good posture, when sitting, standing or moving. Practicing good posture is not always as easy as it sounds, especially for some of us who have forgotten what good posture feels like. Only after a complete postural evaluation as provided by a physical therapist can you identify your particular postural problems. At that time you may be given specific exercised to correct them.
One problem common to most people with poor posture is weakness of the lower abdominal muscles. If your lower abdomen sags and bulges, you can be sure the muscles there are weak. The best way to strengthen these muscles is to participate in an exercise that isolates and actively uses them. Contrary to popular belief, sit-ups do not always accomplish this goal. In fact, sit-ups, when done improperly, often cause unnecessary strain on back muscles and may cause additional complications.
The following two exercises cap help bring back that good posture feeling.
Standing Position Exercise
- Stand with your back against a wall, heels about three inches from the wall and feet about six inches apart; weight should be evenly distributed.
- Place arms at your sides, palms forward.
- Keep ankles straight and kneecaps facing front.
- Straighten the upper back, lifting the chest and bringing shoulders back against the wall.
- Bring head back to touch the wall while keeping the chin tucked in as if a string is attached to the middle of the back of your head pull it back.
- Pull up and in with the muscles in the lower abdomen, trying to flatten the abdomen.
- Hold position for about 10 seconds, breathing normal.
- Relax and repeat three to four times.
- Repeat entire exercise at least three times a day for optimum results.
Sitting Position
- Sit in a straight back armless chair, with both feet flat on the floor and back resting against the chair.
- Place arms at your sides, palms forward.
- Straighten the upper back, lifting the chest.
- Bring shoulders back against the chair.
- Pull up and in with the muscles in the lower abdomen, trying to flatten the abdomen.
- Hold position for about 10 seconds, breathing normally and keeping the rest of the body relaxed.
- Relax your abdominal muscles and repeat three to four time.
- Repeat entire exercise at least three times a day.
Tips for maintaining good posture while sitting:
- Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.
- Keep your head up and avoid leaning forward. If you work long hours at a desk or computer, keep your chair close-in to the desk top to help maintain your upright position.
- If you feel your low back arching forward while sitting, cross your legs or put your feet up on a stool.
Exercise for the Lower Abdominal Muscles
The following exercise, although not as vigorous as a sit-up, is perfect for tightening the lower abdominal muscles.
- Stand comfortably.
- Clasp your hands and cup them around your lower abdomen.
- Pull up and in with the lower abdominal muscles, drawing in the abdomen. This step isolates and strengthens the abdominal muscles. To locate the right muscles it might help to think of hiding your tummy under your chest.
- Hold for about 10 seconds.
- Relax and repeat four to five times.
- Repeat entire exercise at least three times a day.
*Sourced from: American Physical Therapy Association (www.APTA.org). "The Secret of GOOD POSTURE. A Physical Therapist's Perspective." 20M/08-07/PR-9