As many of us spend our days sitting, it's not surprising that bad posture has become a common habit. An upright posture is vital if we are to minimize strain on our muscles and joints. Admittedly, for many people the idea of good posture might seem like a throwback to the days when children were always being told to sit up straight, yet learning to hold the body upright is actually the key to good posture.
* Standing against a wall
This first exercise might not sound very fashionable but it's one we should begin with because it shows us what good posture actually is.
Stand against a wall, with ankles and knees together and heels a couple of inches from the wall. Touch the wall with the back of the head, keeping the chin level. The shoulders and buttocks should then touch the wall and the abdominal muscles should be drawn up under the rib cage. Hold for several seconds.
When we hold this position there is a definite conscious effort involved in drawing ourselves up, much like the movement of a soldier called to attention. If we allow the shoulders to slump, the abs take that as a cue to hang loose and form a pot-bellied profile. These muscles are more easily held in position under the ribcage when we hold ourselves upright.
* Walking
Walking is one of the best forms of exercise for developing an upright posture, but when we walk we should hold our shoulders back and abs in. We should always pay close attention to the position of our abs, always pulling them in when we feel them slip.
Walking is important because it allows the feel of correct posture to become fixed in our minds. When we carry ourselves properly, the mind co-ordinates all the relevant muscles to work in a specific way and correct posture slowly becomes a habit. We should imagine the upper body balanced on a point behind the navel, with the lower spine curving inwards towards that point before curving outwards to accommodate the shoulders.
* Abdominal uplifts
The abdominal uplift is the most beneficial exercise for making sure the abs sit in their proper position. It not only strengthens them, but in time gives us complete control of these muscles, allowing us to work them in interesting ways. Abdominal uplifts should not be attempted within a couple of hours of eating.
Stand with feet apart then lean forwards and place your hands on your thighs, fingers pointing inwards. When you're ready, inhale until your lungs are full then exhale to empty them. When you can't exhale any more, pull your abs up and back - under the ribcage and back towards the spine - then relax them. Repeat six times at a rate of about two lifts per second. Then slowly inhale and repeat the process.
Over time you should aim for around thirty uplifts per exhalation, but build up to this number gradually. The great thing about this exercise is that we can do it whenever we have a spare moment.
* Working the spine
The spine is key to proper posture and it's vital we keep it flexed and the muscles around it strong. So, we must stretch it.
Lie flat on your back and bring ankles and knees together. Keeping the legs straight, and with arms out front, slowly lift your torso upright. Then exhale and continue the movement forwards, grasping the toes with the hands, until your face is as close to the knees as possible.
To work the spine the other way you must turn over and lie flat, placing the palms of the hands next to the shoulders. Slowly push the shoulders up and back, keeping the knees and hips pressed to the floor so that the spine arches. Push the shoulders back with the arms as far as is comfortable.
These stretches should be repeated three or four times. It's important to stress that you should only push the spine as far as it can comfortably go. Flexibility will come, but in its own time. Simply concentrate on the exercise and remember that each attempt is doing good.
Good posture is extremely important if we're to avoid the ailments that modern lifestyles have made common. The above exercises are not difficult, but they are important to maintain because of the benefits they bring.
Good posture is actually a liberation from bondage. Too many of us have become so used to our stiff forms that we have forgotten the sheer pleasure of being flexible and able to move freely. Great posture is central to physical health and doesn't require much effort to achieve. All it takes is a little willpower, and we can all find some of that.