Some word of advice I got in my 20’s has stuck with me. You need to stretch everyday. For the majority of my adult life I have either had a guitar strapped to me or I have been sitting at a desk in front of a computer. Both of which can take their toll on overall posture. Although my posture still is not what I’d like it to be I have done a few simple things that have helped correct the hunch and leans.

Incorporating basic fitness exercises is also essential to help in keep muscle groups strong. You don’t have to be a gym rat or invest in any fancy equipment. Simple things every day or two can add up to big results.

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I follow a few simple steps to help keep my posture and fitness levels at a level that works for me.

Do every action with intent
Try and focus on every movement you do. Picking up a cup, walking up the stairs, sitting in the car, lifting any object. Try and do actions the smoothest and proper as possible. It seems silly to some but if practice this you can build proper muscle memory and move your body in the most natural way. This eases stress on joints and keep muscle groups engaged. Don’t sluff through the basics! Do everything with intent as much as possible!

Stand up straight with shoulders back

Stay hydrated

Proper foot wear

Core Exercises and use of balance board or slackline board

Proper desk ergonomics and chair
I have used a desk ball for many years and have been very happy with it.

Stretch any time you can
Daily Stretching and use of foam rollers or other gentle spine tools like a Chirp roller. Use inversion table when possible.

Keep inflammation to a minimum
Know what foods and may cause you inflammation. Things like wheat, soy and sugars can cause internal inflammation.
Alcohol and cigarette use as well.

Use plants and herbs that can combat inflammation.
Vitamin C
Vitamin D
Turmeric
Lions Mane Mushrooms
Quercetin with Bromelain
Magnesium

Stretching

Regular stretching is vital for maintaining flexibility, which in turn supports good posture. Stretching exercises that focus on the back, shoulders, and neck can help relieve tension and align the spine. Yoga and Pilates are excellent for improving flexibility and strengthening the muscles that support good posture.

Hydration

Staying hydrated is important for maintaining the health of spinal discs, which rely on water to keep their height and elasticity. Dehydration can lead to less flexible discs, increasing the risk of discomfort and poor posture.

Proper Desk Ergonomics

An ergonomically set up workspace can significantly impact your posture. Ensure your chair supports your lower back, your feet are flat on the ground or on a footrest, and your computer monitor is at eye level. The goal is to create a setup where your body is relaxed and not straining in any area while you work.

Chiropractic Care

Chiropractors can offer treatments and advice for maintaining a healthy spine and good posture. Regular visits can help correct misalignments, relieve pain, and improve mobility, contributing to better posture over time.

Inversion Tables

Using an inversion table can temporarily decompress the spine and help stretch the back muscles. While not a permanent solution to bad posture, it can provide temporary relief and help in the overall management of back health.

Proper Footwear

Shoes play a crucial role in supporting your posture. Wearing supportive and comfortable shoes can prevent foot pain and align your ankles, knees, hips, and back, promoting better posture.

Maintaining a Healthy Weight

Excess weight can put additional strain on your back and core muscles, leading to poor posture. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate this strain and support good posture.

Basic Fitness Routines

Strengthening your core and back muscles is essential for good posture. Exercises such as planks, bridges, and back extensions can strengthen these areas, supporting your spine and making it easier to maintain proper alignment. Incorporating strength training, aerobic exercises, and flexibility routines into your weekly schedule can help build the muscles necessary for good posture.