7 tips for a better posture

Sitting isn't the real problem… not moving is! Spending long hours in front of your computer without changing position can seriously affect your posture, circulation, and energy throughout the day. But the good news is, you don’t need to leave your desk to do something about it. From small adjustments to your chair to active breaks, every little change adds up. Here are 7 simple and effective tips to improve your posture and feel better every single day.

1. Use a bench to release tension in your hips: Elevating one knee onto a bench or surface at a 90-degree angle helps release hip tension and improve stability. Alternate sides every 30 to 60 seconds to boost mobility and prevent stiffness.

2. Elevate your feet on the chair to relax your lower back: Rest one foot on the chair forming a 90-degree angle. Hold the position for about 30 seconds and then switch sides. This helps stretch your hip flexors, improve circulation, and relieve pressure on your lower back.

3. Alternate between sitting and standing: Sitting all day is slowly harming your body. Stand up, move around, walk a bit. Don’t wait until pain demands it—movement is wellness.

4. Try sitting with legs open: Sitting with your legs slightly open helps improve circulation and reduces pressure on your lower back and hips. Hold the position for 1 to 2 minutes and take the opportunity to breathe deeply.

5. Use a stability ball to improve your posture: Sitting on a stability ball activates your core muscles and promotes proper posture. It encourages active sitting, which reduces the risk of muscular discomfort from staying in one position too long. Use it as a complement—not for the entire day.

6. Use lumbar support: If you're dealing with lower back pain, a lumbar support cushion can help prevent it. But keep in mind: it's not a magic fix if you don't move. Movement is still key.

7. Make your breaks active: A break doesn’t have to mean staying still. Use that time to stretch, walk, or play with your pet. Active breaks help release tension and maintain your energy and focus throughout the day.

At Mind ProHealth, we believe movement is a form of self-care. Our programs combine functional exercise, mindful mobility, and sustainable habits to help you improve your posture, energy, and well-being from day one.

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