How To Stop Slouching - Sitting Posture
Slouching can negatively affect your quality of life, making it difficult for your muscles and ligaments to balance your body. Your poor posture can trigger headaches, back pain and fatigue. To avoid these negative consequences, adjust your lifestyle and learn ways to stop slouching and improve your posture. Standing and sitting upright will make you look more confident, and in the long run, your improved posture helps promote flexibility and balance.
Step 1
Correct your sitting posture each time you catch yourself slouching. Sit all the way back in the chair so you're leaning against the back support. Bend your knees and place the bottoms of your feet on the floor. Your thighs must be parallel to the floor. If needed, adjust the height of the chair or use a footstool. Divide your weight evenly on your hips. Pull your shoulders back and maintain the natural curve in your back. If desired, roll up a towel and place it in the space behind your lower back.
Step 2
Rearrange your desk so you don't have to bend and reach as much and can maintain good posture. Place your phone within hand's reach or use a headset; position your computer screen so its top is at your eye level; check that your desk is high enough so you can rest your forearms on it at a 90-degree angle.
Step 3
Stand up and walk around every 30 minutes so you can adjust your sitting posture when you sit back down. Avoid sitting in the same position longer than 30 minutes, because you might start slouching.
Step 4
Pull your chin back as if you're trying to create a double chin and hold this position for five seconds. This exercise stretches the back of your head and helps correct your slouching. Complete three sets of 10 repetitions.
Step 5
Push your shoulders back and squeeze your shoulder blades together to stretch your upper body. Hold the tension for three seconds before releasing it. Perform three sets of 20 repetitions.
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