What are the benefits of correct posture? How can we take measures to improve our posture or prevent postural problems? Maintaining correct posture not only prevents numerous problems with our muscles and skeletal structure, but also helps to improve existing discomforts. Poor posture can lead to neck, back and joint pain. Sitting or standing in a stooped posture can cause discomfort and tension that, over time, affects our well-being.
Joints exposed to incorrect posture can suffer stress and damage such as arthritis and other chronic conditions. Additionally, poor posture can affect breathing and digestion. A correctly aligned body does not struggle to maintain a standing or sitting position and allows internal organs, such as the stomach and intestines, to work optimally.
In this article, we will explore various practices that can help improve and fix our posture, these through the acquisition of greater body awareness. Recognising when we assume incorrect postures can help us improve our posture and contribute to the proper functioning of the muscular and skeletal system, joints and internal organs.
Techniques that integrate breathing, attention and listening to physical sensations, such as meridian stretching, help us develop a deep connection with our bodies. Over time, these practices not only improve our posture, but also reduce stress and promote a healthier, more balanced life.
Why it is essential to improve posture
Posture plays a key role in our physical and mental well-being. In fact, musculoskeletal pain often results from incorrect postures we assume on a daily basis. Whether sitting or standing, an incorrectly aligned spine can lead to a series of imbalances that result in back and neck pain. Maintaining an optimal posture prevents stress on ligaments, joints and muscles and reduces pain.
In addition, posture can have repercussions on breathing and concentration, because a hunched back with the head bent forward can compress the chest and abdomen, reducing the expansion of the lungs. Shallow breathing means poor oxygenation of the tissues and consequently a lowered ability to concentrate. A natural alignment of the spine, on the contrary, promotes breathing and improves general health.
In addition, compression of the internal organs impairs functions such as digestion and peristalsis (movement of the intestinal tract to eliminate waste). Proper posture will ensure that everything works in harmony by keeping the internal organs in their optimal position. The benefits of a well-balanced posture are also reflected in the psyche with the reduction of stress and anxiety. Improved balance and openness of the body increase our self-confidence.
The first steps towards better posture
To improve posture, the first step is to become aware of our body. Increased awareness will enable us to recognise incorrect postures and, by paying attention to our posture, we will be able to correct them promptly.
Having a solid structure is essential, in fact, if the back muscles are weak, it is important to strengthen them with targeted exercises as fatigue or weakness can lead to an early inclination of the upper back.
To correct sitting posture, your back should be well supported against the backrest, your feet flat on the floor and your knees aligned with your hips. Take regular breaks and include stretching exercises to prevent poor posture while working.
To improve posture when standing, the weight should be evenly distributed on the feet while keeping the ears, shoulders and hips aligned. The knees should be slightly flexed and without stiffness. When walking, the body should be upright with the head held high and the eyes looking forward. Steps should be fluid and natural, with regular movement of the arms. The spine remains in alignment without tilting or unbalancing.
What are the most common mistakes
Among the most common mistakes, when seated one tends to bend the back with the shoulders leaning forward, while the feet are often elevated. This causes tension in the back and legs. When standing, shifting weight onto one leg or leaning forward or backward can damage the back and joints. In addition, walking with a low head and hunched shoulders creates tension and stiffness in movement.
Shoes can also play a role in posture. Spending a lot of time standing in shoes that are not suitable for our feet, high heels or soles that are too worn, can contribute to incorrect postures that cause pain, especially in the back and neck.
Posture during sleep is equally important. Pillows that are too high or mattresses that are uncomfortable can cause poor posture, which disturbs sleep and affects our physical and mental well-being. In this case, choosing pillows that are neither too high nor too low, but which keep the head naturally positioned in line with the spine, and mattresses that accommodate the shape of our body without changing it too much, can help us.
What exercises we can do to improve posture
Exercises that strengthen both leg and back muscles are essential. Squats, planks and back extensions help strengthen muscles and improve back alignment. Shoulder and neck exercises, such as rotations and stretches, promote mobility and reduce muscle tension. Lumbar stretching and deep abdominal stretching also support the spine and relieve tension in the lower back.
Meridian stretching exercises, inspired by Traditional Chinese Medicine (TCM), are a valuable remedy for posture problems. Their purpose is to improve the energy flow through the body’s meridians. Targeted exercises for stretching and strengthening the muscles, together with breathing exercises, help to improve the elasticity and flexibility of the spine, hips and legs and contribute to a more aligned and fluid posture. In addition, meridian stretching exercises improve the expansion of the rib cage and the condition of the internal abdominal organs. The benefits of prolonged posture exercises also help other areas such as breathing, which can become deeper and more efficient due to the correct position of the spine.
How the daily practice of meridian stretching helps improve posture
Regular practice of meridian stretching can bring numerous benefits for the body and mind. Reduction of muscular stress and greater energetic harmony. Gentle stretching exercises, accompanied by conscious breathing, promote relaxation of the muscles and promote greater flexibility. In addition, meridian stretching exercises stimulate body awareness, which is crucial for recognising incorrect postures and correcting them appropriately.
Re-establishing a harmonious energy flow also improves the mental state, promotes vitality and the overall state of well-being. This deep work, which combines several elements, generates deep relaxation and stimulates not only the energy flow but also the blood and lymph flow. The oxygenation of tissues and muscles facilitates the release of accumulated toxins.
Improving posture is an ongoing commitment
Have you ever noticed what our pets do when they get up, especially after sleeping? They stretch and shake to redistribute energy and realign their muscles. We should learn from them and incorporate stretching exercises into our daily routine.
Improving posture takes time and perseverance; daily exercise practice leads to visible results in the short and long term. Ideally, you should combine stretching exercises, muscle strengthening and postural awareness.
In this regard, it is useful to incorporate a routine of small daily stretches, combined with weekly meridian stretching classes to achieve appreciable results in a short time. Consistency helps to release accumulated tension, especially in the neck, shoulders and back.
If we give the body time to adapt to new postures, we will notice a feeling of alignment and greater body awareness. Stronger and more elastic muscles will lead to a more natural and stable posture. The back will regain its natural curves in the lumbar area (lower back) and the dorsal area (upper back), thus reducing tension and compression. The practice improves physical health as well as mental relaxation, brings calm and fluidity and prevents chronic back, shoulder and neck problems.
In short, daily commitment and a conscious practice of meridian stretching lead to concrete improvements over time. The key is not to give up as results come gradually.
If you see yourself in the topics discussed above, contact us on WhatsApp for a customised path to improve your posture. Try my meridian stretching classes.
WARNING! Meridian stretching is not a medical treatment and does not replace the advice or treatment of a medical professional. It is recommended that you consult your doctor before undertaking any meridian stretching activity, especially if you have a present medical condition or persistent pain. The purpose of meridian stretching is to support general wellbeing.
FAQ on how to improve posture
What are the benefits of correct posture?
Correct posture is essential for the general well-being of the body. A correctly aligned spine reduces stress on muscles and joints and prevents chronic pain. In addition, balanced posture promotes better blood circulation and optimises the function of internal organs, such as the lungs and intestines, improving breathing and digestion. The right posture also helps improve mood, reduce fatigue and prevent long-term trauma, thus increasing quality of life.
Which exercises help improve posture?
Targeted exercises such as squats, planks and back extensions are essential for strengthening back muscles and abdominals, supporting a stable and correct posture. Meridian stretching, which includes stretches of the shoulders, hips and legs, not only improves postural alignment and reduces muscle tension, but also helps with body awareness.
What common mistakes are made with regard to posture?
Some of the most common postural errors include the tendency to bend one’s back when sitting or standing for a long time, shifting one’s weight onto one leg, and lowering one’s head when walking or using electronic devices. These behaviours cause stress on the spine and muscles, contributing to pain and tension. It is also important to avoid remaining in static positions for prolonged periods, so as not to compromise muscular balance.
How long does it take to improve posture?
With perseverance and commitment, postural improvements can manifest themselves within a few weeks, but it is essential to continue applying good daily habits to maintain progress. The effect of postural correction depends on the body’s initial condition, but in general, practices such as strengthening exercises and meridian stretching lead to stable and lasting improvement if performed regularly. Consistency is the key to long-term benefits.
Does posture affect breathing?
Yes, poor posture can severely impair breathing capacity. When the spine is misaligned, it can compress the lungs, reducing the space available for chest expansion and causing shallow, ineffective breathing. Instead, correct posture helps to keep the lungs open and encourage deep breathing, which improves oxygenation and increases energy.
How does body awareness help improve posture?
Body awareness is essential to recognise and correct incorrect postures in real time. By learning to perceive body sensations, it is possible to avoid harmful postures and make adjustments when necessary. Perceiving one’s body helps to feel when tensions and muscle aches occur. The active connection between mind and body, over time, leads to improved posture in an increasingly natural way, without the need for constant conscious thought to make the body more balanced and healthy.
How much do shoes affect posture?
The wrong shoes, especially those with high heels or without adequate support, can alter body alignment and affect posture. If we spend a lot of time standing or walking long distances in inappropriate shoes, excessive strain can develop on the joints and spine, causing pain and stiffness. Choosing shoes that properly support the arch and maintain good alignment can greatly reduce the risk of postural problems.