We often don’t realize, but posture plays an important role in portraying and maintaining our physical abilities. We also often don’t realize if our posture is right or not. It might feel right at times, but it’s not necessarily optimal for your physique. If you want to test your posture, there is a fairly easy way to do so.
Testing your posture
1. Remove your shoes and stand in from of a mirror on a flat ground. The mirror should be able to reflect at least a passport photo size image of yourself.
2. Feel, how you are carrying your weight. We are designed to be symmetric bipeds. And so, ideally, your weight should be divided evenly between your beet and should primarily be on the balls of your feet.
3. Observe, what direction your feet point in. Ideally, your toes should point straight ahead. But this largely depends on the shape of your femur and might take a while to re-adjust.
4. Observe, how your hands are positioned. They should be at your sides and not in front of you. You should be able to see the back of your thumb. You shouldn’t be able to see the inside of your hands.
5. Observe, how your shoulders are positioned. They should be level and more or less parallel to the mirror borders.
If you feel that you lack in any of the ideal situations listed above, you might want to work on your posture. A few exercises that might help are listed below. I’ve only included brief introduction to the exercises. You can read about it in detail over at huffington post:
1. Wall assisted body rebalance: With you legs parallel below the shoulders and hips and heels pressed against a wall, your head should touch the wall. Hold your posture with your head, shoulders, butt and heels touching the wall for as long as comfortable and improve the hold timing.
2. Janda’s shortfoot: Stand up straight. Move one foot about 2 feet in front of the other. Hold both feet flat on the ground. In this position, lift and drop your toes of the front foot. Do a comfortable number of reps and increase number over time.
3. Forward fold: Stand up straight. Lean forward such that your hands touch the ground right in front of your feet (or as far as you can go). Hold position until comfortable. Increase hold time.
4. Cat-Cow: Hold cat pose and cow pose alternatively for a comfortable time and comfortable number of reps. Cat pose is you being on your knees with you palms on the ground with your back pointing towards the ceiling. Cow pose is a similar position, but with your belly pointing towards the ground.
One thing to remember though, breathing deep is important for all these exercises. So do that and enjoy a nice perfect posture.