For correcting posture, one of the most challenging aspects is maintaining healthy posture throughout the day. There are no devices or postural supports that will fix your posture for you. You’ve got to put in the work if you want posture like a red carpet celebrity. I recommend you make three commitments if you want to improve your posture.
Commitment #1: Buy yourself some stickers.
Yes, stickers! Make them distinct sets of different colors that you will change every week. Place these on the steering wheel of your car, your rearview mirror, bathroom mirror, computer monitor, phone, kitchen cabinets, on the television, or anywhere you consistently find yourself. When your eyes see these stickers, they remind you to stand tall. Your perfect posture should be shoulders slightly back, chin slightly up, and lower back slightly arched. Breathe normally with relaxed breaths, making sure your lower rib cage expands gently out to your sides with each inhalation. Breathe through your nose at all times and place your tongue against the roof of your mouth behind your top front teeth. Every time you see a sticker, get into this position. Change these stickers out every week to ensure your mind stays attentive to them. If others ask about them, tell them what you’re doing and you may find they will adopt a similar practice.
Commitment #2: Decrease your phone usage.
I had one patient who had such difficulty overcoming this. I recommended she switch to a flip phone. She did, and it was a breakthrough; we could finally make headway and improve her posture. If this is out of the question, use what I call the “above sternum” rule. If you’re going to use your phone for internet, email, or texting, hold the phone above your sternum. By doing this, you’ll notice you will use your phone less for these tasks.
Commitment #3: Walk.
In many other cultures, sitting is less common and walking is far more common. Walk for at least 30 minutes per day at a comfortable pace. You can walk this amount all at once or break it up into shorter bouts, but use this as a time to work on your posture and maintain a suitable position. Practice relaxed nasal breathing while holding your perfect posture position and your body will gradually learn to prefer this position to others. Walk at a comfortable pace, not speed walking. You should not intend this walking to be a workout, but to allow you to relax, breathe, and focus on maintaining a good postural position.
Disclaimer: The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.