10 changes in your daily routine and exercises to improve your posture

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Maintaining good posture is essential for your health. Through simple adjustments in your daily routine and specific exercises, you can improve your postural hygiene and prevent chronic pain. Here we share 10 key tips and exercises to enhance your postural health.

Change your routine to improve posture

Small changes in your day-to-day can make a big difference in your posture. We propose 10 simple adjustments you can implement.

1. Use an appropriate chair

A white desk chair with lumbar support can provide the necessary protection for your lower back. Make sure the chair allows your feet to rest on the floor and that your knees form a 90-degree angle.

2. Adjust your work desk

An office desk at the correct height reduces tension in your shoulders and neck. Ensure your arms form a right angle when typing or using the keyboard.

3. Take active breaks

Schedule active breaks every 30 minutes to stretch, walk, or perform movements that help relieve muscle stiffness. These breaks improve your postural hygiene at work and reduce fatigue.

4. Position the screen at eye level

Adjust the height of the screen to avoid straining your neck. Using a monitor stand can be helpful.

5. Wear comfortable footwear

The type of footwear you wear affects your posture. Avoid shoes that do not provide good support, such as high heels, which disrupt your body's natural alignment.

6. Strengthen your core

The core, or center of the body, includes the abdominal, lumbar, and pelvic muscles. Strengthening this area is essential for maintaining good posture and preventing injuries.

7. Care for your posture while sleeping

A firm mattress and a pillow that maintains the natural curvature of your neck are essential. Avoid sleeping on your stomach, as this position can cause strain on the spine.

8. Relax your shoulders

Keep your shoulders back and relaxed to avoid unnecessary tension.

9. Practice diaphragmatic breathing

Diaphragmatic, or deep, breathing is beneficial for reducing stress and helps maintain good posture. By breathing correctly, your spine aligns naturally, promoting better postural health.

10. Be aware of your posture

Stay aware of your posture throughout the day and make necessary adjustments. This constant habit will help you establish better posture in the long term.

Postural hygiene exercise performed at the office

Postural hygiene exercises

In addition to adjusting your routine, performing postural hygiene exercises is the key. Here are 10 exercises you can start today.

1. Neck stretch

Sit or stand up straight, tilt your head to one side and hold the position for 15-30 seconds. Then switch sides. This exercise is ideal for those who spend a lot of time in front of a screen.

2. Shoulder rotation

Lift your shoulders towards your ears, then lower them and make circular movements. This will help reduce tension in your shoulders and improve mobility in the upper back area.

3. Chest stretch

This stretch is crucial for opening the chest and counteracting the effects of a hunched posture. Place your arms in a “T” shape against a wall and feel the stretch in your pectoral muscles.

4. Planks

Planks are one of the best exercises for strengthening the core, which is essential for good posture. Try to hold this position for 30-60 seconds, working the abdominal and lower back muscles.

5. Glute bridge

Lie on your back with your knees bent and feet flat on the floor. Raise your hips while keeping your abdomen contracted. This will strengthen the muscles of the lower back and glutes, important for stabilising the spine.

6. Hamstring stretch

Shortening of the hamstrings can affect the posture of the spine. To stretch them, lean forward while keeping your legs straight, feeling the stretch in the back of your legs.

7. Back extension

Lie face down and lift your chest off the ground while keeping your feet on the floor. This exercise strengthens the lower back and counteracts the negative effects of sitting for long periods.

8. Cat-cow

This yoga exercise is ideal for improving the flexibility of your spine. Get on all fours and alternate between arching your back upwards (cat pose) and lowering it downwards (cow pose).

9. Warrior pose

Another yoga pose that strengthens the core and improves posture. Stand with your legs apart and bend one knee, keeping your torso straight and arms extended.

10. Walking

Walking is a simple yet effective activity for improving your posture. When walking, make sure to keep your chest open and head upright, which helps align the spine correctly.

Implementing these changes and exercises in your daily routine will not only improve your posture but also your overall well-being. Start today!