Improve posture to improve well-being with the A.S.R. method, as outlined by Dr. Talley. Essentially, Tally explains how poor posture can affect many facets of health by causing back pain, weak muscle structure, and an overall gloomy aesthetic. Fortunately, it can be easy to improve your posture and it only takes a few minutes out of your day.
Watch the video below for doctor-recommended tips to improve posture or continue reading for a summary of last Friday’s Live. Don’t forget to follow us on social media, so you don’t miss the next one!
The Problem with Poor Posture
Poor posture can lead to all sorts of physical (and sometimes mental) health problems. For example, slouching causes the spine to misalign, which can cause pain, arthritis, internal problems, and poor mood. On the other hand, good posture can reduce spine pressure, boost confidence, and improve blood and airflow. In other words, better posture = better health.
Unfortunately, most people suffer from poor posture, which may be due to our tendency to stare at screens for most of the day. When we spend most of our time staring at a computer or looking down at our phones without putting much thought into our position, gravity will take over and pull us down. The back arches, the head protrudes forward, and the shoulders hug the torso. Chronically holding this position can make us look sad and feel bad, but with a little conscious effort, we can correct course to improve posture for good. Here’s how.
How to Correct Poor Posture
Improving posture involves three primary steps, which Dr. Talley refers to as the A.R.S. method of posture correction.
A: Awareness
The first step, awareness (A), requires that you listen to your body and acknowledge your tendency to give into poor posture. As with anything, once you become aware of the problem, you can correct the issue accordingly.
R: Reset
Next, it’s time to engage in a postural reset (R). Essentially, this means resetting your posture intermittently to retrain your muscles to hold the correct posture. You can do so by briefly correcting your posture every 30 minutes for two to three weeks, which should become a habit thereafter.
To reset your posture, tighten your abdominal muscles pull back your shoulders, then take a deep breath. Hold this position for a few seconds and then repeat. Two reps every 30 minutes for two to three weeks should help your body default to better posture, though you may still need to strengthen your back, shoulders, and abdominal muscles to maintain longevity.
S: Strengthen
That brings us to step three: strengthen/stabilize (S). Basically, this step requires that you strengthen the muscles that help maintain posture. This requires regular exercise, so try to incorporate them into your daily routine for best long-term results.
Exercise #1
The first exercise you can do to improve posture is simple. Just stick your thumbs up (kind of like the Fonz) then slowly point them towards your back. Hold this position for three seconds then bring your hands back your front and repeat for about eight to ten reps. After a week or so, perform the same motion while stretching an exercise band. This process will strengthen the back shoulder muscles for naturally better posture.
Exercise #2
To perform the next posture-correcting exercise, stand in a doorway and push against the door frame with your hands for about three seconds then repeat eight to ten times. This will strengthen your torso and shoulders, making it easier for you to maintain proper posture throughout the day.
Exercise #3
Thirdly, you can place lay on the floor and then place a foam exercise roller vertically against the spine. Hold this position for a few seconds to a minute each day to realign your spine and straighten the curvature in your back. After a while, you’ll notice that your weight becomes more evenly distributed along your back, buttock, and legs when laying flat. The process will also open up the chest and strengthen the back to help improve your posture. For a little extra challenge, do this same exercise with a ball instead of a cylinder.
Exercise #4
The last exercise you can do to improve posture is simple arm lifts against a wall. Just position yourself against a wall with your arms up in a “W” shape then slide your arms up and down the wall. In this case, you’re using the wall to help maintain good posture during this exercise, which will help strengthen your shoulder muscles for better long-term posture.
Final Thoughts on How to Improve Posture
Improving your posture can help you look and feel better and is easier than you might think. Just use these simple tips to improve posture and reduce back pain.
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