{"id":7089,"date":"2021-12-20T08:30:17","date_gmt":"2021-12-20T15:30:17","guid":{"rendered":"https:\/\/westretch.ca\/?p=7089"},"modified":"2025-11-21T17:02:14","modified_gmt":"2025-11-21T22:02:14","slug":"improving-your-posture-small-steps-for-big-results","status":"publish","type":"post","link":"https:\/\/westretch.ca\/blog\/improving-your-posture-small-steps-for-big-results\/","title":{"rendered":"Improving Your Posture- Small Steps for Big Results"},"content":{"rendered":"

Many of us can remember a time where a parent or a family member was on our case about improving our posture. Maybe they verbally nagged you not to slouch or they would poke your spine every time they saw you hunched over. As a child, you didn\u2019t want to listen to them because proper posture was hard work, but now\u2026 Now you\u2019re realizing why they were trying so hard to train you to have good posture back then.<\/p>\n

The nice thing is that it is never too late to work on improving your posture. It might not be as easy as you age, but it is possible to stand tall, regardless of how old you are.<\/p>\n

Why posture matters.<\/h2>\n

Your body is designed to function best when it is in alignment.<\/p>\n

While this may seem intuitive, it\u2019s easy to rest in a misaligned posture- such as putting all your weight on one leg or looking down at your phone. A few hours in a funny position won\u2019t severely affect you in the long run, as our bodies are designed to move, but think of the last time you slept wrong. Chances are that you felt exhausted for at least that day and you constantly noticed various aches and pains.<\/p>\n

Your body settles into what is repeated.<\/h3>\n

Some people have laugh lines by their eyes, others have frown lines by their mouths, and some have perpetual worry lines between their eyebrows. These are visible examples of your skin and muscles settling into a repeated pattern- and your posture does the same. If you are always sitting slouched over, then over time it may be hard to straighten up completely.<\/p>\n

This is why you want to establish good body habits as soon as you possibly can, so that you don\u2019t have to worry about being scrunched up and in pain when you\u2019re older.<\/p>\n

Athletes- you\u2019ll have more power in your sport.<\/h3>\n

An easy example to visualize would be to think of a figure skater trying to do a fast twirl on the ice. If they were slouching, they would lose momentum and wouldn\u2019t appear as refined.<\/p>\n

Even in sports where you have to bend over, crouch, or squat to perform, notice how the best athletes still support the core of good posture<\/a>. Regardless if they are playing tennis, sprinting, doing martial arts, or any other sport, notice how the top athletes stay mostly in alignment as they perform.<\/p>\n

Musicians- you will be able to sing and play better.<\/h3>\n

When a pianist doesn\u2019t have their wrists in an aligned, neutral position with their elbows, then they cannot play as efficiently, effectively, or as quickly as they may need. This misalignment can cause pain to radiate between the fingers and shoulders and may even cause long- term damage, due to the pressure put on joints in unnatural positions. By having the elbows rest naturally at about 90 degrees, with the wrists extended straight out from the arms, you will be able to optimize your playing ability and longevity.<\/p>\n

Singers rely on good posture to be able to sing properly. By hunching over, you restrict the movement of your lungs, and you can compress your diaphragm. Regardless of if you\u2019re trained or not, try this for yourself: Try singing any song while hunched over and curled up, then straighten your posture and sing again. Notice the difference in pitch control, power, and overall sound!<\/p>\n

(Keep an eye out for any singing performance that requires the singer to be on the ground<\/a>, either \u201ccollapsed\u201d or on their knees. They\u2019ll move their arms and legs to give the illusion of a distressed body posture, but their torso will stay strong and supported, at least while in song!)<\/p>\n

You\u2019ll breathe easier and stronger.<\/h3>\n

Much like how singers rely on good posture to produce good sound, you\u2019ll notice that your breathing will become easier as you sit or stand up straight<\/a>. This is because your lungs can freely expand in every possible direction- down, out to the sides, and even towards your spine. Your diaphragm can function without restraint and without any restrictions on where your breath can go, breathing will become easier.<\/p>\n

Having a good posture will improve your confidence.<\/h3>\n

How you hold yourself informs how you perceive yourself and tells others what to think of you. When you curl in, hunch your shoulders, and cover your chest with your arms, it signals to your body that you are not safe and can activate fight or flight mode. At the very least, you will feel small and others will treat you as such.<\/p>\n

By standing up straight and tall, you are letting the world know that you belong here, which improves how others perceive you and boosts your overall confidence levels<\/a>.<\/p>\n

Simple posture adjustments.<\/h2>\n

Proper posture is basically being able to imagine a straight line running down your body, with your neck held perpendicular to your shoulders, your spine is elongated and straight, and your feet in line with your hips.<\/p>\n

You can do a simple wall check<\/a> by standing with your heels 2-4 inches away from the wall. Your buttocks, shoulders, and head should gently press against the wall. Slide one of your hands into the curve of your lower back. If there is a significant amount of excess space between your back, your hand, and the wall, engage your core muscles to draw your spine back a little bit.<\/p>\n

The nice thing is that even doing one or two of the suggestions below can make a small difference. As you continue doing them, they will eventually become habitual, which will gradually improve your posture.<\/p>\n

Small ways to improve your posture.<\/h3>\n