How to Learn Posture

If you don't consistently practice proper posture, improper posture will become second nature to your body. Poor posture constricts blood vessels and nerves and can cause disc and joint problems. Over time, this leads to back and neck pain, headaches and fatigue. You'll need to constantly correct your posture in order to make proper posture second nature.

Instructions

    • 1

      Identify when you're using poor posture throughout the day so that you're aware of when you need to correct your posture. Maybe you lean froward when sitting in a chair at the office, or slouch when standing for long periods of time. If you're having trouble analyzing your own posture, ask a friend or co-worker for help, or try analyzing your posture at home in front of a mirror.

    • 2

      Stand with your weight on the balls of your feet, with your feet shoulder-width apart. Keep your shoulders straight, and let your arms hang down at your sides. Your head should be level. If you find that you're pushing your head out too far, tuck your chin in slightly.

      When standing for long periods of time, gently rock back and forth from your toes to your heels to alleviate discomfort. You can also shift your weight back and forth from one foot to the other, as long as you don't keep your weight on one foot too long.

    • 3

      Sit with your back against the back of your office chair and your shoulders straight. Adjust your chair so that your arms are at 75- to 90-degree angles at the elbows and your knees are level with or slightly higher than your hips. If your feet don't sit flat on the floor, use a footrest.

      When sitting for long periods of time, stand up and stretch or walk around every few hours to loosen your muscles.

    • 4

      Sit with your back against the seat when driving. Adjust your seat so that you can reach the steering wheel and the pedals without having to lean forward. Also adjust the headrest so that it will support the middle of your head. The distance between your head and the headrest should not be more than 4 inches.

    • 5

      Sleep on your back or side to keep your spine in proper alignment. Place a pillow under your knees if sleeping on your back, or between your knees if sleeping on your side.

      Make sure that your mattress and pillow offer proper back and neck support. A relatively firm mattress is usually best, but personal preference is important, as well.