Poor posture doesn’t just look bad. It can cause back pain, self esteem issues and can contribute to back and neck injuries. Is your posture less than perfect? Consider these tips and practices to improve your posture and your health.
1. Work on your core.
Your core muscles support your torso and make it possible to have a tall, straight posture. The benefits of barre pilates and other core-focused cannot be overstated. Regular barre classes will help you develop these muscles and support your weight properly.
2. Practice sitting up straight.
Do you tend to slouch at your desk at work? Make a point of sitting up straight every time you realize that you are hunched over. It will feel unnatural and a little uncomfortable at first. However, you will find over time that you sit up straight naturally once you adjust.
3. Get plenty of vitamin D and calcium.
We get vitamin D from fortified milk, sunlight and, if need be, multivitamins. Vitamin D is essential for healthy bones and muscles. Calcium builds healthy bones and can help preserve bone health as you age. You can get calcium from dairy products, leafy greens, beans and from canned fish with the bones like sardines or salmon. Women between the ages of 19 and 50 should get at least 1,000 milligrams of calcium a day.
4. Lift weights.
Many people focus on stretching and cardio, but weight training is important for health, too. Weight bearing exercises like weight lifting, stair climbing and swimming can help you develop the muscle mass to support your body correctly. They can also help cut down on issue like thinning bones as you age.
If you are not getting enough of these important nutrients, it can become harder over time to maintain good posture.
5. Correct the way that you stand.
Poor posture when standing comes from a combination of improper body mechanics. To ensure good posture when you stand, start from the feet up. Your weight should be held primarily on the balls of your feet. Stand with your feet about shoulder width apart when resting. Knees should not be locked and should be kept very slightly bent. Tuck in your stomach and hold your shoulders pulled back. This will be a lot easier if you have built up your strength with regular exercise.
Poor posture is not something that you can correct overnight. If you have years of slouching when you sit or stand, it will also take some time to develop the sort of posture that is better for your health. Regular workouts, like our ballet barre pilates, can help you develop the strength and muscle support that makes good posture natural. By committing yourself to healthier posture now, you will enjoy a lower incidence of injury, less back and neck pain and good health even as you age. Ready to be healthier? Sign up for a class today.