When was the last time you consciously thought about your posture? If you’re like most people, it’s not something you pay much attention to until there’s a problem. The way we hold ourselves influences not just how others perceive us, but also how we feel about ourselves.
Proper posture can naturally boost your mood, energy levels, and overall sense of capability. However, making changes to your posture is entirely within your control. This post is here to walk you through five simple techniques to improve your posture and, in turn, elevate your energy and confidence.
Wall Test
To align your body and check your stance, the wall test is the perfect place to begin. Find a flat wall and stand with your feet a few inches away from it, letting your buttocks, shoulders, and the back of your head lightly touch the surface.
Notice the natural curve of your lower back, leaving a slight gap between your lower back and the wall, about the size of a hand. Hold the position for 30 seconds to a minute, paying close attention to how it feels. This posture is your baseline for proper alignment.
Try to carry this awareness with you as you move throughout the day.
Try Rolfing for Improved Posture
Rolfing is a practice that works on the body’s fascia, the web-like connective tissue that gives your muscles and bones their framework. Sometimes poor posture stems from prolonged tightness in this tissue, which Rolfing can help release.
The technique for improved posture often involves deep pressure along the areas that feel tight, encouraging better alignment and movement over time. While this may sound intense, many people find it to be deeply relaxing and effective when explored as part of a broader postural improvement strategy.
Shoulder Blade Squeezes
If you sit for most of the day, slouched shoulders might be one of your most ingrained habits. Shoulder blade squeezes counteract this by opening up your chest and back. Sit or stand tall, ensuring your shoulders are relaxed.
Gently pull your shoulder blades together as though you are trying to hold a pencil between them. Hold the squeeze for five seconds, then release. Aim for at least two sets of ten each day. Over time, this exercise strengthens the muscles in your upper back and improves your overall posture.
Chest Stretches
Tight chest muscles often go hand-in-hand with poor posture. A simple chest stretch can help release tension and open up your upper body. Stand tall facing a doorway.
Place one hand on the doorframe at shoulder height, then turn your body slightly outward until you feel a comfortable stretch across your chest. Hold this position for 20 to 30 seconds on each side, breathing deeply.
Regular chest stretching not only enhances flexibility but makes maintaining upright posture feel more natural.
Core Strengthening Exercises
Your core plays a crucial role in supporting good posture. Strengthening it gives your body the foundational stability to stay upright and aligned. One simple and effective core exercise is the plank. Start in a forearm plank position, ensuring your body forms a straight line from your head to your heels.
Keep your gaze downward and hold the position for 20–30 seconds, gradually working up to longer durations as your strength improves. A strong core ensures that your lower back doesn’t bear the brunt of daily movement and reduces the risk of long-term strain.
