Perfect posture in three weeks

Is your posture anything but perfect? If you stick to our plan, you can improve it in just three weeks and look forward to the new year painlessly and flattened.

Week 1: New habits

At first, the upright posture may seem a little uncomfortable, as you have accustomed your body to closing down. Take a few moments each day to learn what it feels like to hold the right posture.

Be taller
Distribute the weight evenly on both feet, with the feet below the hips and the shoulders pushed down and back. Activate the abdominal and buttock muscles so that the pelvis is stable under the chest and not curled under it.

Sit smarter
The earlobes should be above the shoulders and the shoulders above the hips; there should be a slight curve in the lumbar spine. Your feet should be flat on the floor and your back flat against the back of the chair (if the back of the chair does not touch it, line it with a rolled towel).

Sleep more evenly
Try to fall asleep facing to the side or on your back. This helps your spine stay in a neutral position.

Week 2: Change your routine

Due to everyday habits, maintaining a good posture is much more difficult. Try these changes:

Replace the shoulder
A heavy purse? Replace the shoulder you are wearing it on every 10 minutes.

Don’t let your neck hurt because of the phone
When checking social media or texting, keep your shoulders back and your head raised.

Your high heels also hurt your lower back, you only wear them for two hours at a time, and in between you sit down to rest your body.

Week 3: Build strength

Perform each of these exercises to improve muscle memory and overall spine alignment.

►Cannerly lower the blades every 30 minutes and push them back. Hold this position for two to three seconds. Repeat five times.

►Lie on the floor with your face against the floor and place a firm pillow under your abdomen. Take slow, deep breaths into the pillow for a few minutes.

►Stand upright, feet slightly wider than hip width, and squat. Extend your arms above your head and turn your palms slightly back to activate your upper back as well. Do as many 30- to 60-second squats as possible. Do not allow the spine to contract or bend.

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