Bad posture is a huge problem in today's day and age, especially with more people having sedentary lifestyles. In order to fix that, first we have to change one's habits to stop the posture from getting worse, and then do some exercises to get it back to its original shape.
Steps to change your own habits:
- Be more active in your daily life. Instead of sitting around all day, do stand up and walk around for a few minutes every hour or so. Going out of the office, away from your desk and taking a break will also allow you to get some fresh air and recharge your senses.
- Alternatively, get better furniture. If you spend most of your time at your desk, make sure that your chair offers you good lumbar support for your lower back, and that it is comfortable for you to sit on. Not only that, make sure that your chair forces you to sit at a good upright posture. You may also get a standing desk accessory or a movable desk that allows you to work while standing.
- If possible, get your peers to participate together in improving each other's posture by monitoring each other when you sit down at your desk at work. Your coworkers can immediately call you out and adjust your sitting posture if it is bad and vice versa. You can even turn this into a game to incentivize people to participate, where the person who has slouched the least will be entitled to a meal of their choice.
Simple exercises you can do:
- Reverse plank. Almost like doing a german suplex, put your arms and legs on the floor except your body is facing up. Tuck your chin, push up your back as high up as you can.
- Superman. On a flat surface or your couch or bed, put your left leg and right arm down with your elbows and knees curled. Your other arm and leg should be upright and pointed forward (or back for your legs) as if you were posing like superman. Hold this for 15 seconds and then switch over.
- Plank. Just do a normal plank for as long as you can, it strengthens your core muscles and also improves your posture over time.
- Wall angel. With your back facing the wall, put your arms up as if you were halfway posing in an "surrender" position. Lift your arms up and down as if you were doing snow angels.
- Against the wall. The opposite of wall angels, face the wall and then lean on it, with your elbows folded and on the wall next to your ears. Stretch your back and elbows for a minute and then relax.
- Hip flexor stretches. Kneel down on your left knee and put your right foot flat in front of you, as if you were going to propose. Put both your hands on your left thigh and then move forward until you feel a stretch in your hips. Contract your abs and tuck your chin and pelvis back. Hold this for 20â€“30 seconds.