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  • Writer's pictureDr. Susan Knight-Nanni

5 Simple Steps to Improve Your Posture


Mom always said, “Sit up straight!” And truer words may have never been spoken.

Poor posture — which may seem almost trivial, especially as we’ve become a society hunched over video games and cell phones — can have long-term, damaging effects on your health. Joint pain, arthritis, digestive, and circulatory, cardiopulmonary, and breathing problems are all linked to poor posture.

May is National Correct Posture month. But what, exactly, is good posture? Whether seated or standing, shoulders should be straight and squared with your head upright and neck, back, and heels all aligned.

Now is a terrific time to reconsider Mom’s advice and take these simple steps to improving your posture.

1.See your chiropractor.

Regular chiropractic adjustments help strengthen your musculoskeletal system and restore proper alignment. Chiropractic care can help alleviate pain from improper posture. Your chiropractor can offer helpful exercises to improve posture and can help you troubleshoot possible lifestyle choices that may be contributing to poor posture.

2. Exercise regularly and lose excess weight.

Exercises that target the core muscles, such as yoga and Pilates, will help improve your posture. You should also focus on strengthening the muscles across the upper back and shoulders. Excess weight can place uneven stress on various points of the body, throwing your posture off, too. Commit to losing the extra pounds and taking up a regular exercise routine.

3. Get the right chair.

If you work for long periods of time at a desk, it’s crucial you have an ergonomically designed chair or use a small pillow to support your lower back. When seated, align your back with the back of the chair. Avoid slouching or learning forward and sit up straight. Make sure you get up and walk around periodically, especially when you’re sitting for long periods of time.

4. Get the right bag.

Use posture-friendly purses, backpacks, diaper bags, and baby carriers that distribute weight evenly. They should have thick straps, minimize back and shoulder strain, and influence good posture. Don’t load down your purse or tote bag, and make sure you switch shoulders when carrying it to avoid over-exertion on one side.

5. Find your balance.

Balance plays a key role in correct posture. When you have correct balance, you have symmetry of muscle control. That symmetry contributes to proper posture.

A quick and easy exercise is this: Stand near a wall and adjust your posture. Raise one leg and bend it at the knee so that your thigh is parallel to the floor. Hold the position for 20 seconds. Repeat on the other side. If you feel that you can’t hold the pose, then reach out to the wall to steady yourself.

Repeat this exercise until your balance (and therefore, your posture) improves and you can hold the pose longer.

I’d love to help you with any posture concerns. Through a routine of chiropractic care, we will work together to improve your overall physical activity, lose weight, strengthen your core, improve your balance, and correct your posture.

Contact me today and let me know how I can help you. I’m excited to lead you to discover better health and wellness.

Yours in health,

Dr. Susan Knight-Nanni

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