How to Improve Your Posture & Why It Matters

Posture refers to the position of your body when you are standing, sitting, or lying down. Most of the time, we adjust our posture automatically and probably do not pay it much attention. However, the way you hold yourself can have a big impact on your physical and mental health. 

Here’s a look at why posture matters, and some exercises that can help you to improve it. If you want to realise the benefits of good posture more fully or address particular pain points, you may like to consider working with an online fitness coach who will be able to provide you with tailored advice.

What are the benefits of good posture?

Reducing pain and discomfort

Many of us spend several hours a day sitting and looking at screens, which our bodies are not really designed to do. The problems can be compounded by unsupportive and poorly positioned furniture and electronic devices. Sitting excessively with poor posture places extra stress on the lower back, hips and neck, causing musculoskeletal pain or disorders.

Boosts mood and self-confidence

Standing in a stable position with your head evenly above your shoulders and your shoulders above your hips helps you to look and feel more confident and can influence the way that others perceive you. Slouching can make you feel tense and anxious, and this can affect your mood and your interactions with others.

Better breathing and digestion

Slouching compresses your internal organs, including your lungs and your intestines. Good posture will help to open up your chest to promote deeper breathing, allowing oxygen to flow more freely around your body and keeping you feeling calm and energised. It will also help to naturally align your stomach and intestines for more comfortable digestion. 

Exercises to improve your posture

Good posture is not about holding yourself rigidly upright; in fact, this will probably make you look and feel worse. Proper posture begins with a strong core and good muscle strength and flexibility, which can be achieved through exercise.

The plank

The plank is an ideal movement to strengthen the core muscles. Vary it with side planks and high planks from time to time. Other good movements to improve core strength include bridges and crunches.

Isometric pulls

Isometric pulls are designed to work your shoulder, arm and back muscles to increase strength and flexibility. Start in a sitting position and extend your arms in front of you so they are parallel with the floor, and draw your elbows back and squeeze your shoulder blades together. Hold and repeat the movement for one minute. The natural progression from this is resistance-based row/pull movements, which is something I utilise frequently with clients.

Finally, if you spend a lot of time sitting at a computer, make sure that your chair supports your lower back and allows you to rest your feet flat on the floor. Your monitor should be at eye level or slightly below. At least once an hour, get up and stretch or have a brief walk to get a drink or just move about, and be mindful of your body alignment from time to time.