How to Improve Your Posture

In this journal entry, I explored the importance of maintaining good posture and how it contributes to personal efficiency. I will discuss various ways to improve posture and provide practical tips for incorporating these changes into daily life. Additionally, I will highlight the potential benefits of improved posture in both professional and personal contexts.

Through research and reflection, I have learned that maintaining good posture goes beyond mere aesthetics; it is crucial for overall health and well-being. Poor posture can lead to a variety of physical ailments, including back and neck pain, decreased lung capacity, and reduced energy levels. By improving posture, individuals can alleviate these symptoms and experience greater comfort and vitality.

Bad posture frequently arises from contemporary behaviors such as prolonged computer work, slumping on a sofa during TV time, or constantly peering down at a smartphone. Additionally, extended periods of carrying heavy items can contribute to poor posture. (Harvard, 2017). 

These positions hinder the normal movement of your diaphragm, a muscle essential for breathing, thereby impeding your ability to take deep breaths effectively. At its most severe, this can lead to reduce oxygen levels and increase carbon dioxide levels, which can result in various health problems, including a suppressed immune system, premature aging, sight problems, chest pain and heart palpitations. Insufficient oxygen intake can cause shallow breathing, prolonging the duration of a cold and potentially leading to pneumonia.(British Heart Foundation, 2020). 

So what are the benefits of improved posture?

First, let me introduce the physical benefits. Less fatigue, prevention of physical problems.

Next, I will mention the mental benefits. Better posture helps you breathe more deeply, relax, and become less irritable.

Finally, there are the business benefits. Better posture helps maintain physical and mental stability and improves concentration. In addition, better posture makes you look more confident and helps build a professional image.

Then, how can we improve the posture we have formed over the years? I will introduce what is correct posture and how to improve it blow.

Good posture means:

• chin parallel to the floor
• ensure your shoulders are level by rolling them upward, backward, and then  spine (no flexing or arching to overemphasize the curve in your lower back)
• Keep your arms straight and aligned with your sides, ensuring that your elbows are even　abdominal muscles braced
• hips even
• knees even and pointing straight ahead
• body weight distributed evenly on both feet. (Harvard, 2017)

How to improve

　

Sitting:

• Check that your body weight is equal on both bottom cheeks.
• Bring your head into the midline, on top of and in line with the shoulders.
• Finally, tuck in your chin. (Multiple Sclerosis Trust, 2023)
• Ensure you sit deeply in your chair, with both feet firmly planted on the floor. Your ankles, knees, and hips should form right angles, with your thighs parallel to the ground. If your chair height doesn't allow for this, consider swapping chairs or adding cushions for adjustment.
• Standing:
•  Maintain your head at the midpoint, directly above and aligned with your shoulders.
• Keep your chin tucked in.
• Keep the shoulders relaxed, down and back.
• Keep your bottom tucked in.
• Keep your knees very slightly bent. This engages your core muscles and gives you better stability.
• Keep your feet slightly apart, in line with your shoulders, and try to keep your weight divided equally between them. (Multiple Sclerosis Trust, 2023)

Having gained a deeper understanding of the significance of good posture, I recognize its potential application in various aspects of life. In a professional setting, maintaining proper posture can enhance one's credibility and presence, making them appear more confident and competent. This can be particularly beneficial during presentations, job interviews, and client meetings. 

Furthermore, improved posture can positively impact interpersonal relationships by conveying openness and attentiveness. By standing or sitting tall, individuals signal to others that they are engaged and approachable, fostering better communication and connection. On a personal level, practicing good posture can contribute to overall self-care and mindfulness. By being mindful of body alignment throughout the day, individuals can cultivate a greater sense of bodily awareness and alignment with their physical selves.

In light of the insights gained from this exploration, I am committed to integrating strategies for improving posture into my daily routine. I am confident that I will experience greater comfort, vitality, and efficiency in both my personal and professional endeavors.

Success in business requires market research, effective teamwork, and leadership skills to organize an organization. Among these, we believe that communication skills and the ability for each individual to take responsibility for his or her own work and complete tasks are particularly important for an organization. To this end, it is important to facilitate communication within the team and to relate to each other as solid businesspeople. Therefore, we recommend improving one's posture as the easiest way to solve these problems.

Bibliography

Harvard Health Publishing HARVARD MEDICAL SCHOOL. (2017). Why good. posture matters. https://www.health.harvard.edu/staying-healthy/why-good-posture-matters

Heart Matters Foundation. (2020). How to improve your posture. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/how-to-improve-your-posture

Multiple Sclerosis Trust. (2023). How to maintain a good posture when sitting. https://mstrust.org.uk/a-　   　　z/understanding-and-improving-your-posture/how-maintain-a-good-posture-when-sitting

Multiple Sclerosis Trust. (2023). How to improve your posture when standing and walking.        　　　　         　　 https://mstrust.org.uk/a-z/understanding-and-improving-your-posture/tips-how-optimise-your-   　　   　　 posture-standing-and-walking