{"id":7549,"date":"2021-02-12T16:25:15","date_gmt":"2021-02-12T16:25:15","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/how-to-improve-your-posture-the-ultimate-guide\/"},"modified":"2026-03-12T11:30:16","modified_gmt":"2026-03-12T11:30:16","slug":"how-to-improve-your-posture-the-ultimate-guide","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/how-to-improve-your-posture-the-ultimate-guide\/","title":{"rendered":"How to Improve your Posture – The Ultimate Guide"},"content":{"rendered":"\r\n

Good posture<\/strong> plays a vital role in your long-term health. We’ve been told our whole lives to sit up straight, or we will end up with tight muscles and a ruined spine for the rest of our life.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n

Well, the reality is that optimal posture isn’t straight or fixed, it’s dynamic!<\/strong><\/p>\r\n\r\n\r\n\r\n

The main problem<\/strong> we want to avoid is sitting permanently in the same position<\/strong>. Bad posture mainly exists because we force ourselves into the same position hour by hour, day by day and year by year. That is the reason why you should, frequently, change the way you sit<\/strong>. This, will give your body a short release from the current sitting position.<\/p>\r\n\r\n\r\n\r\n

Of course there is nothing wrong with correcting your posture and sitting straight for a while. However, every fixed position<\/strong> can lead to tight muscles and pain<\/strong>, if you maintain it for too long.<\/p>\r\n\r\n\r\n\r\n

So, instead of forcing yourself to a certain position, move as often as possible!<\/strong><\/p>\r\n\r\n\r\n\r\n

In addition to that, here are some other useful tips and exercises<\/strong> you can follow to activate your muscles and improve your posture :<\/p>\r\n\r\n\r\n\r\n

Sleeping<\/strong><\/h2>\r\n\r\n\r\n\r\n
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Photo by Mister Mister on Pexels.com<\/a><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

The position in which you sleep<\/strong> can have a huge impact in the development of your posture<\/strong>. Sleeping on your back is believed to be the best position to sleep in (for individuals without breathing problems).<\/p>\r\n\r\n\r\n\r\n

However, most people can’t fall asleep easily on their back, ending up not resting<\/a> enough. In that case, you should consider putting a cushion under your knees,<\/strong> in order to put your lower back in a more favourable position.<\/p>\r\n\r\n\r\n\r\n

Moreover, a low height cushion<\/strong> is needed to support your neck<\/strong>, which will decrease in height as your body adjusts, finally leading to no cushion.<\/p>\r\n\r\n\r\n\r\n

As far as the mattress<\/strong> is concerned, the general rule is : the firmer the better<\/strong>. People with soft mattresses can experience compromised sleeping posture.<\/p>\r\n\r\n\r\n\r\n

WAKING UP<\/h2>\r\n\r\n\r\n\r\n
\"morning\r\n
Photo by Andrea Piacquadio on Pexels.com<\/a><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

Researches<\/a> suggest that, the best time to do mobility<\/a> work is in the morning<\/strong> upon waking up<\/strong>, in order to prepare your body for a full day of functioning. So, start your day by decompressing your spine, stretching and moving your joints.<\/strong><\/p>\r\n\r\n\r\n\r\n

Focus more on your personal tight areas, using simple stretches with minimal effort.<\/strong><\/p>\r\n\r\n\r\n\r\n

You don’t need to do a lot, or hard stretches at this point. The goal is, to just wake up the body, with quick and easy-to-do movements<\/strong>, in order to start the day off properly.<\/p>\r\n\r\n\r\n\r\n

During the day<\/strong><\/h2>\r\n\r\n\r\n\r\n
\"stretching\r\n
Photo by Andrea Piacquadio on Pexels.com<\/a><\/figcaption>\r\n<\/figure>\r\n\r\n\r\n\r\n

The goal is to never be in the same position for more than one hour.<\/strong> As we mentioned earlier, bad posture mainly exists because we force ourselves into the same position for hours.<\/p>\r\n\r\n\r\n\r\n

When you sit all day at the office in the same position, certain muscles in the body will essentially turn off <\/strong>(like your glutes) and other muscles will become tight<\/strong> (like your hip flexors).<\/p>\r\n\r\n\r\n\r\n

So, first of all you should change the way you sit frequently<\/strong>. This gives your body a short release from your current siting position and relaxes your muscles.<\/p>\r\n\r\n\r\n\r\n

Moreover, you could do a short mobility routine right at your desk<\/strong>. Just enough to wake up and stretch your muscles a bit. This will increase your body’s awareness, relax the tight muscles and help you work against imbalances.<\/p>\r\n\r\n\r\n\r\n

Exercise<\/span><\/strong><\/h2>\r\n\r\n\r\n\r\n

Even if you fail to fallow all the advices listed above, there is one thing you should immediately incorporate into your daily routine. And that is Exercising<\/strong>.<\/p>\r\n\r\n\r\n\r\n

Apart from contributing to your general health, exercising regularly can help you improve your posture too. <\/strong><\/p>\r\n\r\n\r\n\r\n

For optimum results, you should use exercises that target the right muscle groups<\/strong>, in order to strengthen your back and neck, providing better support to your spine.<\/p>\r\n\r\n\r\n\r\n

Luckily in Calisthenics<\/a> there is a huge list of such exercises, you can choose from!<\/p>\r\n\r\n\r\n\r\n

For your convenience, here are some really effective ones:<\/p>\r\n\r\n\r\n\r\n

1.\u00a0GLUTE BRIDGE<\/strong><\/h3>\r\n
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