Posture is defined as the position your body maintains while standing, sitting, or lying down. Since childhood, we’ve been reminded to stand straight–with good reason. Good posture means creating the least amount of strain on supporting muscles and ligaments when you move or perform weight-bearing activity.
So, how can you tell if you have good or bad posture? Contrary to popular belief, a good posture does not necessarily mean keeping your spine totally straight. It can be exhausting to keep your back fully straight. By constantly tightening your back muscles, you end up creating stress in the process. Correct posture should feel almost effortless to maintain. The weight of your body should be evenly distributed on your feet, not the heels or the forefoot.
Good posture means maintaining the natural curves of your back, i.e. the curves at the neck, upper back, lower back and hips. Also, when standing with good posture, you should be able to draw an imaginary straight line from your earlobe through your shoulder, hip, knee and the middle of your ankle. Meanwhile, good sitting posture means having your back straight and buttocks at the back of your chair with your feet flat on the floor and knees bent at a right angle.
Aside from greater support, the benefits of having correct posture are numerous. Back and neck pain can be avoided and even reduced for those regularly suffering from such pain. Muscle aches and muscle fatigue can also be prevented. Bones and joints are kept in proper alignment so muscles move more efficiently.
Abnormal wear and tear on joint surfaces lead to arthritis, but this can be prevented with good posture. You can also avoid developing abnormal permanent positions, which can cause spinal disk problems and constricted blood vessels and nerves. You can also prevent other complications like back aches, back pain, pressure inside your chest and poor blood circulation.
Great posture can facilitate breathing, opening the airways and allowing for enhanced oxygen flow. This is why exercises such as yoga, Pilates and meditation place a lot of emphasis on breathing and posture. When you are breathing properly, you increase your concentration and thinking abilities as well. The more oxygen we get, the better.
Lastly, aside from feeling better, you’ll look better. Good posture is one of the easiest ways to boost self-confidence. This helps to make good first impressions as you appear to be sure of yourself and even taller and slimmer.
If you think you have bad posture, here are some tips to help:
Pretend your body is held by a string
Pretend that your spine and head is held up by a string from the ceiling all the time. If you are lying down, pretend the string is held in a direction parallel to the ground.
Get a head, shoulder and back massage
Bad posture can lead to stiff joints, so a massage could help you loosen up.
Get a good quality chair or a back cushion
A firm and dense cushion will provide greater back support. Also, remember to keep your rear at the innermost edge of the chair.
Ground both feet when standing or sitting
You may tend to shift your weight from one foot to another. Keep them both planted on the ground at the same time.
According to boxing pros, you can burn more calories with 15 minutes of boxing than an hour of being on a treadmill. In fact, boxing has the potential to burn 780 calories an hour or 13 calories per minute, which is similar to running and cycling. You’re also using your entire body for punching and sparring. Cardio exercises keep you in great condition, which is why boxers are in great physical condition even after tough matches. Boxing mixes strength training with cardio too, which is also effective in burning calories and fat. Strength training is essential in boxing not just to keep you toned, but to improve your endurance. And, if you want more sculpted muscles than building more muscles, boxing is also great for such a purpose. It can tone your upper arms, core, chest, hips and calves.