Have you ever wondered why you click differently in every pose and angle?
Posture.
Yes, that’s right. Posture plays a crucial role in our personality. Your body language represents you to the world and sets a specific tone about you as a person. So, without further delay, let’s discuss the relativity between good posture and height growth.
What Is Posture?
Posture refers to the alignment and positioning of body parts concerning each other while standing, sitting, walking, or performing any other activity. A good posture ensures a balanced weight distribution without straining muscles and ligaments.
What Is Bad Posture?
Bad posture does precisely the opposite. It strains muscles and ligaments, leading to potential health issues. Common examples of bad posture are slouching, forward head position, arching of lower back, etc.
What Are The Factors Causing Bad Posture?
Several factors are responsible for bad posture, such as:
- Prolonged sitting or standing.
- Poor ergonomics at work.
- Weak core muscles.
- Sedentary lifestyle.
- Improper lifting techniques.
- Stress and emotional factors.
Bad Posture Effects On The Body
Bad posture has various negative impacts on the body
- Height reduction due to spinal compression.
- Lousy impression of personality.
- Neck and back pain.
- Reduced flexibility.
- Decreased lung capacity.
- Digestive issues.
- Impaired circulation.
- Vertigo.
- Stiffness in the affected area.
What Is Good Posture?
Good posture involves aligning body parts in a way that places minimal strain on muscles and ligaments. This includes:
Correct While Sitting
- While sitting, ensure to keep your feet flat on the floor.
- Your knees should be at the same level as your hips or slightly lower.
- Sit back on the chair with your buttocks touching the backrest of the seat.
- Keep your back straight and erect.
- Avoid slouching or bending forward while sitting, as that may cause a hunch in your back.
- Keep the screen at eye level to avoid straining your neck, maintaining natural curvature.
- Use a small cushion for the small of your back for better support.
Correct While Standing
- Align your feet so that they are shoulder-width apart.
- Distribute weight evenly on both feet.
- Don’t lock your knees while standing.
- Lightly engage your core muscles to support your lower back.
- Stand straight and keep your shoulders back and relaxed.
- Keep your head level and parallel with the ground.
- Avoid bending forward or slouching your back.
Correct While Working
- Adjust your chair’s height and make sure your feet stay flat on the ground.
- Use the back support of your chair to support your back.
- Your desk and chair should be aligned to keep the level screen with your eyes.
- Take regular breaks. Prolonged sitting also causes bad posture.
Correct While Walking
- Keep your head up and look straight ahead.
- Align your ears over your shoulders and avoid bending your head forward.
- Relax your shoulders and let them fall naturally back and down.
- Swing your arms naturally with a slight bend at the elbows.
- Maintain a straight back with a natural lower spine curve.
- Lightly engage your core muscles to support your spine.
- Keep your pelvis in a neutral position, avoiding excessive tilting.
- Walk with your legs moving forward, avoiding outward or inward foot turns.
What Is The Importance Of Good Posture?
Maintaining a good posture has varied benefits for our personality and health.
- Keep your head up and look straight ahead.
- Align your ears over your shoulders and avoid bending your head forward.
- Relax your shoulders and let them fall naturally back and down.
- Swing your arms naturally with a slight bend at the elbows.
- Maintain a straight back with a natural lower spine curve.
- Lightly engage your core muscles to support your spine.
- Keep your pelvis in a neutral position, avoiding excessive tilting.
- Walk with your legs moving forward, avoiding outward or inward foot turns.
Yoga Exercises That Help Maintain A Good Posture
Mountain Pose
- Stand tall with your feet hip-width apart, distributing body weight evenly.
- Keep your muscles firm.
- Engage your core muscles and start stretching the crown of your head.
- Relax your shoulders and arms and roll them backward away from your ears.
- Balance your weight evenly on your feet and slightly stretch upwards from the crown of your head.
Cat-Cow Stretch
- Begin with getting on your hands and knees.
- Keep your wrists parallel to your shoulders and knees parallel to your hips.
- Inhale and arch your back, lifting your chest and tailbone towards the ceiling.
- Allow your belly to sink towards the floor, but keep your neck long and gaze forward.
- Exhale and round your back, tuck your chin towards your chest and draw your belly button towards your spine.
- Press firmly into your palms and feel a stretch through your upper back.
- Alternate between the cow pose while you inhale and the cat pose while you exhale.
Bridge Pose
- Lie down on your back with your knees bent and feet flat on the floor.
- Keep your arms on the side with palms facing down.
- Using feet for leverage, lift your hips. Remember to keep your thighs and feet parallel.
- Now, roll your shoulder blades backward and interlace your fingers under the body.
- Slowly roll your chest toward the ceiling.
- Keep your jaw and neck relaxed.
Tree Pose
- Begin by standing tall in a mountain pose.
- Shift your weight on the left foot.
- Lift your right foot and place its sole on the inner side of your left thigh, calf, or ankle.
- Do not place it on the knee joint area.
- Now, engage your core and try to balance yourself in this position.
- Join your hands as if in prayer.
Child's Pose
- Kneel on the mat, sit back on your heels, and fold, reaching arms forward or alongside the body.
- Relaxes the spine, shoulders, and neck while stretching the lower back.
Conclusion
In general, posture significantly impacts your personality and bone health. Practice the above-mentioned techniques and exercises to fix bad posture. Posture also affects your height and can stunt your long bones. Also, read here to learn more about diet and supplements for height growth.
Remember, the journey to improve your posture is a gradual process. Make minor improvements and changes in your sitting, standing, and walking. Eventually, these changes will become a force of habit, and you won’t have to practice them as much.
Let’s prioritize good posture and a confident personality for ourselves.
Happy growing!!!
Frequently Asked Questions
Good posture supports a structured skeletal alignment which helps maximize height by allowing the spine and bones the space to grow.
Improving your posture is a gradual process and varies from person to person. Consistent changes in posture will eventually lead to improvement in 3-4 months.
Yes, bad posture affects your overall health. Good posture aids, breathing, blood circulation, and digestion as well.
Signs of poor posture include rounded shoulders, forward head position, slouching while standing or sitting, lower back pain, and discomfort after prolonged sitting or standing.
