How can I improve my posture?

[IHopeYouStepOnALegoPiece]

I’m constantly hunched over my phone, iPad, a book, the buggy and I’m developing a stoop...well it feels like I am...I find hunching much more comfortable as I’ve done it for so long that sitting or standing straight almost hurts! but my posture is awful...I measured myself standing normally and standing straight and it was 3.5 inches different!

I’m v overweight which doesn’t help but how can I improve my posture

TIA

I’ve been looking into this as my shoulders are a bit hunched too.
I’ve discovered some YouTube yoga to improve posture and I also try to drop my shoulders as often as I can.
Interested to see if any other tips come along.

If you stand against a door or wall, both of your shoulders should naturally touch the surface.

Also look in a full length mirror at your side profile when hunched.

Mine is shocking.

Pilates in the privacy of your own home should help to strengthen the muscles.

Pilates.

I’m looking at getting a strap/brace type thing - it’s like a sports bra but slightly firmer. It pulls your shoulders back slightly but is more there as a reminder rather than to do it for you. Hoping it’ll be ok to wear under a t shirt without being obvious. Amazon 🙂

My DH needs something too so will be interested if the straps work

My DH needs something too so will be interested if the straps work

Yoga or pilates.

But also, every time you think about how you're sitting, make sure you sit up straight, shoulders back. It may not last, but the more often you do it, the longer you'll stay up straight. Just reading this thread made me sit up straighter!

For things like reading, it's worth looking at your chair, and maybe getting one which will be more supportive when you sit up straight. There's only so much exercise can do if you don't try and improve your posture in all the activities you say make you stoop.

Stand up straight ish. Imagine there is a slight breeze blowing against your back, just enough that you can relax on it a little and not fall back. Do you find yourself relaxing and standing straighter? Now try walking with that same breeze at your back..... if you can manage to keep that image in your minds eye, and it helps you relax and lengthen, it will help your posture. Try and use it as much as possible during the day

Slightly random YouTube channel, but these physios give very good advice: www.youtube.com/user/physicaltherapyvideo/search?query=posture

Getting the physio perspective can be good for understanding where the issues originate and the specific muscles that are tight/weak/overdeveloped.

If you've not done a yoga or pilates class I'd suggest finding a beginners class you feel comfortable with and going along. The instructors will help you do the poses/exercises correctly to get the most benefit and not cause other issues.

I would encourage you to do regular weight training, it can be with machines or free weights but get advice from a qualified trainer so you are doing it safely. It is best combined with some kind of cardio to encourage weight loss but weight training has twice dramatically improved my posture after having babies and also being under a lot of stress where I gained weight. By building muscle strength you basically are able to hold yourself up without as much effort, side effects are that weight training encourages weight loss. It’s great to feel strong again and never too late to radically improve your health and posture.

Weight training in itself is a great stress reliever as you are tensing muscles and then releasing them, helping to relieve tension in your body.

Exercise is important to strengthen the muscles etc., but largely you need to constantly remind yourself not to hunch until it’s second nature and you sit/stand/etc. straight. A trick I was given by a physio was to get a block of small post its in a bright colour and stick them places where you might spot them when your slouching. For instance, on the corner of your TV or computer screen. The dash of your car. A book you’re reading. The sleeve of your coat, Etc. Then, every time you notice the post it, make your straighten up. Eventually you hold your posture for longer and remember without the post it.

Keep your chin up and pelvis down so your tummy is flat (don’t stick out your bottom). Don’t overcorrect your shoulders by pushing them back as far as they will go, it should feel natural (e.g. standing with your back to a wall and both shoulders flat on the wall and bottom touching the wall is overcorrected and bad posture).

You can get more flexibility in your shoulders by linking your fingers together behind your back and bending over, lifting your hands as far back as you can. Give them a nice big stretch.

Always sit with a cushion supporting Your lower back.

Watching with Interest. Had annoyingly big breasts since 13/14 which doesn't help. Always say to myself "shoulders back" but then it seems you're sticking them out. Can't win.

Yoga. Transformative for posture. After 3 years of doing it I now naturally sit up straight without needing cushions.
With a yogic posture you lift from your core and ribs, rather than (what I used to do and is commonly the case) pushing the lower back forward to even up the spine.
Start with baby cobra and cobra and tardasana poses every day.
Look up 'yoga with Adrienne' on YouTube and yoga journal for how to do individual poses correctly.
A brace will make your core lazy and won't help long term.

Hope this helps

Lots of Little things: Walk with your head up, shoulders back & engage your tummy muscles a touch. Heart forward. Look up at the trees sometimes!

Sit on the edge of a kitchen/ office chair instead of slouching back on it.

Do yoga. Just a few minutes as often as possible. You need to open up your chest and shoulders and strengthen your back.
You Tube: Yoga with Adrienne for complete beginners. Even just a few minutes at a time.

If you go swimming with DC, breaststroke.

Audiobooks sometimes with headphones so you’re not hunched up reading?

Clasp your hands behind you (or use a belt/scarf if hands don’t meet) draw shoulder blades down and back, 5 breaths.

Start doing little things frequently and it will all add up. Then, as previous poster said, work on a bit of back strength, this will go a long way.

It’s great you’ve recognised this before it’s got worse