how can I improve my posture?
450609
Steps\n\n   1. Know what good posture is believed to be. Most people think that to "stand up straight" means tensing your back to heave your chest 'in and up', and pulling your head back in to your chest. Not so. The spine has two natural curves that you need to maintain called the 'double C' or 'S' curves, these are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine.\n   2. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight 'S'.\n   3. Using a mirror, align your ears, shoulder, and hips. You'll find that this doesn't hurt at all. If you do experience pain, look at your sideview in a mirror to see if you're forcing your back into an unnatural position. If so, stop it!\n   4. Do exercises that strengthen the muscles across your upper back and shoulders. These do not have to be strenuous! Try the following, with or without handweights:\n\n          * Align your ears over your shoulders. Raise both arms straight up, along side your ears. Remember to keep your ears aligned! Bend forearms toward shoulders to touch your shoulder blades. Do 10 repetitions with both arms, then alternate 10 reps for each arm singularly.\n          * Align ears with shoulders. Raise both arms out to sides at shoulder length. Hold for a slow count of ten. Slowly lower arms to sides, counting ten as you lower. Slowly raise arms back to shoulder height, counting to ten as you raise arms. Do ten reps, constantly checking your alignment! If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.\n          * Be a penguin. While you wait for a webpage to load, toast to pop, or the microwave to beep, place elbows at your side, and touch your shoulders with your hands. Keeping your hands on your shoulders, and your ears aligned, raise both elbows (count one, two) and lower back to your waist (count one, two). Do as many reps as your wait allows. You'll be surprised how much exercise fits into 30 seconds.\n   5. Do stretches. This can greatly help if you find that you have a sore back or neck after a while.\n\n          * Tilt (stretch) your head in all four directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling in a circle, as it may cause further strain.\n          * On your hands and knees, curl your back upwards, like a cat, and then the opposite. Think about being able to place a bowl in the hollow of your back.\n   6. Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy of sleep, and periodically throughout the day helps raise your energy level without a heavy workout. \n\n\nTips\n\n    * You can have someone tape a giant X on your back from one shoulder to the oposite hip. Then put a straight line of tape across your shoulders closing the top of the X. Wear this during the day, to help retrain your back.\n    * Don't tighten up your muscles when you are assuming a straight posture. It will only stress the joints and muscles themselves and this affects the skeleton, therefore your posture and even the way you move and breathe. Try to eventually relax into it but if you experience back pains, stop it! You are probably causing unnecessary muscle tension.\n    * If your head is hanging, you can't be properly aligned. Keep your head at the level that allows you to look directly ahead without having to turn your eyes up. If you cannot do this without feeling tension in your neck, this means you are causing unnecessary muscle tension.\n    * A great side benefit of keeping your head straight, and your ears/shoulders/hips aligned is an improvement in your self-esteem and attitude. If you walk with your head up, you appear more confident, and f
800671
Definitely sit-ups. If you can't do a full one, do some crunches. Best to start by lying on your back, then get a chair or stool where you can prop your the heels of your feet. This is to prevent strain on your back. Also good if you can't find someone to hold your feet up.\n\nNow, put your hands on your nape and start lifting your head so you're bending in the middle. Do repetitions of about 5 every 2 minutes (rest for at least 2 mins) until you're not struggling anymore. Then increase to 10 until you reach 50. Don't forget to breathe properly when doing this. Then maybe you can do 100 everyday.\n\nGood luck.
935917
Check with a doctor. Pilates exercises are great for posture but you also spend a lot of time on your back. I would definitely stay away from the stretches where you curl up into a ball and roll along your entire vertebrae (unless of course doc says its ok).
1135940
You have spondulosis of the lower back.Visit your orthopaedic surgeon.He will teach you some exercises and also how to adopt a suitable lifestyle such as avoiding bending,lifting weights ,standing or sitting for a long time etc.Walking is good for you
376852
this may be caused by stress but also the way you sit and your posture could be related to this problem ,such as try to make more of a pelvic tilt when you sit and not to slouch and try to draw your shoulders back, also massage could release tension in these areas if this continues.
72117
Sitting posture in an office chair \nPosture is important for sitting in office chairs and at a workstation. Many of us spend hours in front of the computer, resulting in back pain or neck pain. Much of this pain may be avoided by a combination of:\n\nAdopting a user-friendly workstation by adjusting the office chair, computer and desk positioning \n\nModifying how we sit in office chairs\n\nTaking stretch breaks from sitting in office chairs or standing for long periods of time\n\nGuidelines for a comfortable workstation and office chair\nA consistent, comfortable workstation depends on where the computer screen is situated, where we place our feet and hands, the direction we look and the kind of office chair we use.\n\nFigure 3 provides a common sense, easily remembered approach to fitting a seated workstation to the individual worker. To make it work, begin, not with the office chair but with the work surface.\n\nChoose the surface height for the desk (standing, sitting or semi-seated) best for the task to be performed. Architects and draftsman may want a higher surface for drawing while computer entry work could be seated or standing, depending on the need to use other tools or references. \n\nAdjust the seat of the office chair so that the work surface is “elbow high.” Your fist should be able to pass easily behind your calf and in front of the seat edge to keep your legs from being pressed too hard and your feet from swelling. Two fingers should slip easily under your thigh. If not, use a couple of telephone books or a footrest to raise your knees level with your hips. The backrest of the office chair should push your low back forward slightly. \n\nFit the height of the computer screen. Sit comfortably in your newly adjusted office chair. Close your eyes and relax. Then, slowly reopen them. Where you first gaze as you open your eyes is the place to put the center of your screen. You can raise the height with books or a stand if needed. \n\nSee pics at \nhttp://www.spine-health.com/topics/cd/ergo/ergo03.html
1666
Try a chiropractor or acupuncturist.
518141
Purchase a back brace, you can either wear them under or over your shirts, depending on how much you need the support. As for the ongoing pain, take some Tylenol or another OTC med and take a hot bath, the warm water helps muscles relax.\n\nAlso, what I discovered, stand up tall and straight, may think that it'll hurt worse, but it really doesn't. The more you slouch, the more pressure is put on your spine.
1097950
Posture is important.  Don't be slumped over and lazy.  Look as if you could live without him.  Be confident in yourself and it will shine through.
887519
Lay on your back\nLift your legs straight into the air (perpendicular to your body)\nSlowly lower them straight out parrallel to the ground without touching\nREPEAT\nDo that until you can't no more
1067941
Strengthening your core (stomach and back) will help with your posture...most people don't realize stomach muscles influence a person's posture
987613
try gently massaging your temples.  Also rotating your neck and circling your shoulders may help.
162212
for any posture that requires you to put a lot of weight on your wrists(e.g. plank pose--sort of like a push up w/o lowering yourself), make a fist instead of an open hand. I have the same problem!\nHope this helps
858808
sounds like it could be muscular upper lumber strain ausedby your chest. this is probably effecting your posture too. get your gp to send you for tests to rule out possible spinal problems, maybe ask to be referred to a physiotherapist to help with muscular strain and posture. get measured properly for a bra and buy a decently supporting one. this may distribute the weight more evenly.
246859
Change your position frequently and sit on a pillow...like a throw pillow.
1154738
The easiest first step would be to see a chiropractor.  An adjustment can increase your range of motion, both for your neck and arms.
188029
Sit-ups are good.  Also try doing this sit-up variation—lay on your back, put your hands behind you head, bring you knees up to your chest.  Then stretch one leg out straight (lets say the right one), making sure that it does not touch the floor but remains parallel to it. Leave your left leg bent against your chest.  Take your right elbow across and touch your bent left knee.  Then bring your right leg back up to your chest, stretch out you left leg and take your right elbow across to touch your bent right knee.  This exercises most of the muscles in your chest and abdomen as well as the muscles in your back.