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| Hush ... NO MORE EXCUSES |
Step 1
Swap your shoes for something
more supportive. When you put your feet into shoes like high heels, your
body is forced to adjust your back to make up for the difference in
balance. This often causes the compression of the bottom of the spine.
Wearing unsupportive shoes like flimsy slip-ons, flip flops or moccasins
can cause too much pressure in the back as well. Instead, look for
supportive shoes with square toes and less than a one inch heels.
Step 2
Visualize keeping a taut string
attached to the top of your head. Visualizations can help you improve
your posture and straighten your back. If you think about a string
coming from the top of your head like a puppet, you'll immediately
straighten your back and neck as you walk. Anytime you feel yourself
slouching, the imaginary string can help you keep your back straight
while sitting, standing or walking.
Step 3
Adjust your chair at work for
the best possible posture while you're in the office. Ensure that your
feet reach the floor, and that you're able to sit up straight or
slightly recline, says the McKinley Health Center. If your chair doesn't
have lumbar support, use a lumbar cushion so you sit on the edge of the
seat, rather than relying on the back of the seat to hold your weight.
Step 4
Post notes and reminders around
you so that a straight back becomes a habit. At first, it may be all
too easy to revert to your old ways by slouching while you walk and sit.
By reminding yourself daily, you'll gain a straight back as a way of
life instead of an occasional goal. Set reminders on your phone, post
reminder notes on your computer screen and in your car so you remember
to straighten your back.
Step 5
Enroll in a fitness class that
focuses on strengthening the core and lengthening the back muscles. Yoga
and pilates are both excellent ways to strengthen and straighten the
back, notes "Marie Claire" magazine. Both focus on maintaining the
correct posture while strengthening the core muscles that allow you to
keep a straight back.
