Posture and Balance
Good posture is important for balance. By standing up straight, you center your weight over your feet. This helps you maintain correct form while exercising, which results in fewer injuries and greater gains. Balance can even strengthen your abilities in a variety of leisure activities and sports. Even if you're not an athlete it still pays to have good balance. Simply rising from a chair, walking, going up or down stairs, carrying packages and even turning to look behind you requires good balance.
Muscle strength affects posture and balance in a number of ways. The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Weak core muscles encourage slumping, which tips your body forward and thus off balance. Strong lower leg muscles also help keep you steady when standing.
Balance-specific workouts address posture and balance problems with exercises that build strength where it counts and stretches that loosen tight muscles. Quick posture checks in the mirror before and during balance exercises can also help you get the most from your regular workout. And increasing your core strength and flexibility can help you improve your posture noticeably in just a few weeks.
5 Tips to improve your posture
#1: Be mindful of your posture. Just being aware of how you’re sitting or standing can help you correct slouching when it happens. Until it becomes a natural habit, you can set a reminder on your smartphone or online calendar throughout the day to help you remember to evaluate your posture. If you’re out exercising, periodically check your stance to make sure you’re standing tall.
#2: Get up more often. Sitting in one position for extended periods can wreak havoc on your back, and even more so when you’re hunched over a computer. Make sure to take regular breaks by standing up and walking around, which will give your circulation (and your mood) a quick boost. Burienwellness.com suggests wearing a fitness tracker to get periodic reminders to stand up and move.
#3: Tighten your core. Your core muscles play a large role in supporting your body, especially your back. These include your abdominal, lower back and obliques, which work together to take the pressure off your back and help you maintain good posture with ease. Pilates offers plenty of core strengthening exercises for improving your stance and your overall health.
#4: Boost your flexibility. Slouching can throw your whole body out of alignment. Adding a few stretches to your daily routine can help relax the muscles that support your spinal column. Including moves that open up your chest, neck, shoulders and upper/middle back. Practicing Yoga can help lengthen your muscles while bringing more calm into your busy day.
#5: Posture Corrector Belt. According to backaline.com, a brace will hold your back into place to help fix your posture by creating a stronger back overtime. When your back muscles weaken, you’ll need to compensate by carrying your weight in ways that are irritating and cause pain. Wearing a posture corrector brace allows you to hold your torso in a way that takes much of the burden off of your lower back. For example, if you habitually slouch, the brace will hold your back into place straight so that you can retrain your posture until it is naturally comfortable. Before purchasing a posture corrector, make sure that you take a look at the size chart and choose the one that best fits you. This way, you can wear the corrector comfortably without it becoming irritating or restrictive.