Method 1: Other methods to help shape the body.
1. Imagine a rope. Always imagine a rope pulling your head and pulling you to the ceiling. This visualization technology can guide you to find the correct posture and height effectively.
2. Have someone put a huge X on your back from shoulder to hip. Then put a straight belt on the top of the X and pass it through your shoulder. Sticking this tape during the day will help to re-exercise your back. This method will play a great role if the shoulder is cut before pasting, the flexible wide tape is used and the tape is changed correctly every day.
3. Avoid being too lazy when walking. Try to walk like you have a book on your head.
4. Use specific colors. When you need help remembering how to keep your posture, you can imagine a special object or color. Every time you think of that object, check your posture.
5. Pay attention to your calf. Let your posture and balance depend more on your calves. Try to feel it at will, and then add a little bounce with each step. You will find that this can help you rest your upper body and present a straight posture, which will make your back, shoulders and neck more relaxed and use more smooth muscles. This is great, it can help us build strong calves and smooth muscles!
Method 2: Sitting posture
1, sit up straight How many times has your mother told you to sit up straight? For many people, this advice is like "eat your peas" or "if you do that again, your eyes will go blind" Although at least in terms of posture, your mother is right. Especially now, many people sit at tables all day. Following these basic suggestions is very important for your posture and health. If you have to work at your desk for a long time and can choose your own chair, choose a chair that can provide ergonomic support and suit your height and weight. If you can't choose such a chair, you can try to support your lower back with a small pillow.
Fit your back to the office chair. This can help you avoid slouching or leaning forward after sitting at your desk for too long.
Just like standing, keep your shoulders straight, raise your head, and keep your neck, back and heel flush.
Put your feet on the ground or on the pedal (that is, don't hang your legs on the ground).
Adjust your chair and your position so that your arms can bend rather than straighten. Elbows should be kept at an angle of 75-90 degrees. If your arms are too straight, you sit too far. If it is greater than 90 degrees, it means that you are sitting too close or too lazy.
2. Stand up and have a rest from time to time. Even if you use the perfect sitting posture and the best chair in the world (whether there is such a chair needs to be discussed), you still need to stand up, stretch, walk around, do some small exercise or just stand for a few seconds. Your body is not fit to sit all day. A recent study by the University of New Delhi found that "sitting for a long time will increase the risk of death for various reasons, and it has nothing to do with physical activity." So let's do it!
Method 3: Walking posture
1, starting from the standing position. Good knowledge of walking posture and good standing posture extension. Head up, chest out, and look forward. Don't lean your head forward.
Method 4: Sleep.
1, fast asleep. When you are asleep, you can't consciously keep a certain posture. How you sleep will affect your waking posture. Using a harder mattress can help you get more suitable back support.
Sleeping on your back will help you keep your shoulders straight and make your back more comfortable than sleeping on your stomach.
If you like sleeping on your side, put a small flat pillow between your knees to straighten your spine.
Use pillows to provide proper support for the head and shoulders, so that the head and shoulders are flush. Don't lift the pillow too high-your head may bend to an unnatural position, which will ruin your posture and make you feel stiff, painful and dizzy when you wake up.
Method 5: Driving posture
1, starting from the sitting position. This is not only out of the motivation of recommending good posture, but also out of more realistic security considerations. The seat and protection system of your car are designed to protect the person sitting in the right seat, and sitting posture will really affect safety in a crash. Keep your back close to the seat and headrest.
Adjust the seat to keep a proper distance between the pedal and the steering wheel. If you need to lean forward, put your toes on the pedal and reach for the steering wheel, you are sitting too far. If you squeeze your chin above the steering wheel, you are sitting too close.
2. Adjust the headrest. The headrest should be adjusted to the position where the middle of the head is just opposite. Tilt the headrest so that the distance between the back of the head and the headrest does not exceed 10cm.
Method 6: Exercise the core muscles.
1, keep in good shape. Keeping in good shape is very important for your whole musculoskeletal system to coordinate and support your posture. Try these suggestions: lie on your back, land on your feet, lift your knees, and keep your thighs and calves at 90 degrees.
Press the navel to the spine as much as possible and keep this posture. This is a different way to contract the abdomen than rubbing (rubbing feels more like moving in front of your stomach, and this movement is more like moving inward and backward).
Hold it for ten seconds at a time and repeat it eight times. Repeat every day.
Keep this correct posture even when you are tired or don't want to use other muscle groups such as back and hips.
Keep breathing normally during exercise, because your goal is to train your core muscles to keep this posture naturally in daily activities.
Method 7: Standing posture
1, find the body center of gravity. The correct standing posture should be balanced and exude confidence. Here are some tips for shaping the correct parking posture. Legs are shoulder-width apart and are often used in sports activities such as exercise.
Stand straight. This is the key to good standing posture, and it is worth practicing repeatedly. When you get into the good habit of standing, it will become second nature to you.
Let the center of gravity fall on the palm of your front foot. When the center of gravity falls on the heel, your body will naturally become lazy. You should stand up straight and try to focus on the palm of your front foot. Notice how the rest of your body changes accordingly. Then slowly roll back until the center of gravity falls on the heel. Notice how your body becomes a lazy posture through this simple action.
Keep your shoulders flat. If you have bad posture habits before, you may feel unnatural at first. But just like standing up straight, it will eventually become second nature to you.
Stretch your head and shrink your head. Imagine your head sticking out to the ceiling. When doing this, keep your head in line with your neck and spine. This will not only improve your posture, but also make you look taller and thinner. Give it a try!
2. Teach your body how to feel these movements. Stand up straight against the wall with your back, shoulders and hips close to the wall. If this makes you feel strange and uncomfortable, don't worry-when you establish good posture habits and exercise, you will feel uncomfortable standing without this posture.
Method 8: Overall posture
1, look for a good posture. Good posture is nothing more than keeping the body in harmony. Good standing posture includes straight back, flat shoulders, head up, chest out and abdomen in. If there is a straight line connecting your earlobe, shoulders, hips, knees and ankles, then this is a good posture. Find your good posture. Adjust your ears, shoulders and hips with a mirror. Correct posture will make your ears flush with your shoulders and hips. Again, these keys will be connected in a straight line and the spine will be slightly S-shaped. You'll find it doesn't hurt at all. If you feel pain, look at your side in the mirror and see if your back is bent into an unnatural shape. If you can't feel the pain, don't change your posture again, otherwise it may bring other problems.
There are two natural curves in the spine that you need to keep. These two curves are called double C or S-shaped curves. These curves of the back are also called lordosis and kyphosis. Spinal lordosis curve is a method to treat lumbar vertebrae, and the place where the inclination angle increases is lumbar lordosis. The kyphosis curve appears at the thoracic vertebra, which is a curve from the bottom of the head to the shoulder and from the upper back to the bottom of the spine. When you stand up straight, make sure that your weight is evenly distributed on your feet. You may feel that you are leaning forward, or even feel strange, but it is not.
2. Exercise your muscles and keep a good posture. Strengthening the upper back and shoulder muscles can help you maintain a good posture. You don't need to build a strong body. What's more important is to build a "muscle memory" so that you can unconsciously and naturally maintain the correct posture without feeling tired. When you lift weights, you should exercise both active and passive muscles evenly. This means that you should exercise your hamstrings like your quadriceps, your back muscles like your chest muscles and so on. This can help you correct your posture. You can try these exercises with or without dumbbells. Practice straightening your posture, raising your head and making your ears flush with your shoulders.
Stand up your shoulders, put them by your ears, and put your palms up.
Bend the forearm back and forth to the shoulder, and try to touch the scapula with your fingertips.
Repeat the above actions with both arms 10 times, and then repeat in the opposite direction 10 times.
Exercise 2: Keep your ears flush with your shoulders like Exercise 1
Raise your arms to your sides to shoulder height, and then hold this position for dozens of times.
Count dozens as slowly as possible, and slowly lower your arm.
While counting dozens, slowly raise your arms to shoulder height.
Repeat ten times, each time to check whether the ears and shoulders are flush. If you think ten repetitions are too much at first, you can do it several times more. You should at least feel a little tired of your shoulder muscles.
3. Imitate penguins. When you are waiting for the web page to download or the bread to be baked, put your elbows at your sides and touch your shoulders with your hands. Keep your hands flush with your shoulders and ears, raise your elbows (No.1, 2), and then slowly lower them (No.1, 2). Repeat the action as much as possible while waiting. You will be surprised at how many exercises you can do in 30 seconds.
Step 4 stretch. If you have back pain or neck pain, this action will be of great help to you. If your work requires sitting for a long time, this action is also very suitable for doing it often during the day. Shake your head in four directions (front, back, left and right) and stretch, then gently press your neck. Don't beat around the bush, it may cause more harm.
Put your hands on your knees, arch your back up like a cat, and then bend in the opposite direction. Imagine that you can put a bowl in the depression of your back.
Repeat the practice several times a day. Doing exercise in the morning will help your body stretch the muscles that are still asleep. Practicing from time to time during the day will help you improve your energy level without intensive training.
5. Practice yoga. Yoga is very useful for posture and overall health. Can help people improve their sense of balance. Yoga can exercise your key muscles, make them stronger and help you maintain the correct posture. Yoga is also very useful. It can also teach you how to keep a straight posture when sitting, standing and walking. Pay attention to yoga classes in your area, or search Youku's teaching videos.
Method 9: Load
1 to avoid accidental back injury. Lifting weights and carrying will bring extra load and balance problems, which are not in your normal body structure. Even regardless of your physical condition, lifting weights or carrying things may cause discomfort, pain, or in some cases, real pain. Here are some guidelines for correct weight-bearing posture. When you lift something heavier than your cat from the ground, always bend your knees instead of bending over. Your back muscles are not suitable for carrying loads, but your thigh and abdominal muscles are. Take advantage of them.
If you often do weightlifting training or work, you can consider wearing a support belt. This can help you keep a good posture when lifting weights.
Hold on tight. The closer you lift the weight to your chest, the less you need to use your back when carrying it; Instead, the work is done with your arms, chest and upper back. Try to pick up a bag of 5 kilograms of flour and hold it far in front of you. Now, slowly put it close to your chest and feel the different muscle groups you use when doing these movements.
Balance your load and avoid stress and fatigue. For example, if you are carrying a heavy suitcase, you should change your arms frequently. You will know when it needs to be replaced.
Tip Try to open your shoulders, lift your chin, straighten your back, and then hold on for five minutes. It may be strange at first, but if you do it often, your posture will get better and better.
A great bonus of straightening your head and keeping your ears/shoulders/hips flush is that it will enhance your self-esteem and attitude. If you walk with your head up, you will look more confident and really feel more confident, which in turn can help improve your attitude and mood and make it easier for you to walk with your head up.
Try these steps to shape the correct posture. Shoulders forward, straight, then straight back, then straight down. Do you feel good? If your shoulders feel a little stiff or tense, you may have unnecessary muscle tension.
When you make a straight posture, don't make your muscles too tense. This will only increase the stress on joints and muscles, which will affect your bones, your posture, and even the way you move or breathe. Try to relax, but if you feel back pain, stop! You may have caused some unnecessary muscle tension. It is very important to distinguish back pain from muscle fatigue. Because the correct posture is unfamiliar to you, the muscles needed to maintain the correct posture may not be strong enough. One suggestion is to readjust your posture if it makes you have difficulty breathing. Let your breath guide you to adjust, that would be great! You need a few weeks to strengthen the muscle imbalance, which is difficult, but it will make you feel very worthwhile in the end.
Be patient with yourself. It takes a long time to correct the wrong posture, especially after you have used it for many years.
There is also a special kind of support, which can be used to open shoulders, give support and help improve posture.
Consider wearing a shirt specially designed to correct posture, such as a training assistant shirt, which helps to strengthen the back muscles and keep the shoulders in the correct posture all day.
Some people are born with the wrong posture (big toe deformity or preclinical clubfoot deformity) because of the structure of one foot. This can be treated by an innovative, non-surgical and non-drug method-Rothbart proprioception therapy.
If you keep your head down, you can't keep your body flush. Try to raise your head to a position where you can look straight ahead without looking up. If you can't do this without feeling nervous in your neck, it means that you may have unnecessary muscles.
In addition, doing exercise will also greatly affect your posture. Especially for sports that need constant movement, such as popsicle balls.
Warning Physical therapy and osteopathy are recommended by doctors and are included in medical insurance coverage in some jurisdictions. Other fields that can be covered by insurance but have not been confirmed by scientific research include spinal neurology, acupuncture and Alexander therapy (therapy aimed at correcting posture). In addition, there are many alternative fields aimed at correcting posture and improving health that have not been verified by scientific research, but have been recognized by insurance companies.
Anyone who has been or has been injured in the back, neck, knee or pelvis should not try to correct their posture by themselves. This may cause further harm to the body. Please contact your doctor or other physical education professionals before trying to adjust your posture.
When you decide to start a posture correction process, check whether the suggestions you have adopted are really recommended. A partner in a certain field will recommend you a formally trained and licensed practitioner. It is also recommended to obtain effective personal reference objects, and even refer to your doctor's treatment plan or research in this field.
Don't continue to exercise when you feel pain, knee crunch, muscle strain or just slight fatigue. This will not make you achieve your goal faster, on the contrary, it will make you feel very disappointed, make you even more reluctant to continue exercising, and bring the risk of serious injury. If an action can only be repeated three times, repeat it three times when you get up, three times after breakfast, and three times before you go out. You can do it four times a day, then seven times and finally 10 times.
Ontological feelings are difficult to describe in words, and even difficult to understand or translate into actions. There are many things to pay attention to about proprioception. If the exercises mentioned in this article can't lead to more relaxing activities (including a series of activities that you can feel immediately), stop and seek professional help from trained practitioners or teachers to correct your posture instead of endlessly repeating the instructions in this article.
It should be noted that whenever a person begins to try to correct his posture, he usually feels pain after training and realizing his posture. The reason is that their bodies have adapted to the wrong way for a long time, but now they have to try to adapt to a new way.