Remember back when we were kids and our parents and teachers kept on reminding us to stand and sit up straight? Well, they had a very good reason to. A good posture makes a man attractive. Master a good posture and you have instant “pogi points”.
In a 1997 study, social scientists have discovered that one of the most influential parts of any relationship involve those that can be labelled as “self-care”. In other words, it is the effort that we men put into taking a shower daily, managing our diet, selecting nice clothing, and yes, exuding a proper posture.
But these days where blokes tend to slouch and young guys oftentimes slump, how do you manage to get – or develop – a good posture, especially during this summer season where men have to display their self-confidence through their stature?
Developing good posture
A good posture allows you to properly squat when have to pick up the laundry or run down a flight of stairs easily. Here are some tips and pointers to develop good posture.
- Strengthen your core. A good posture begins with a strong spine which involves the abdominals, the hips, the oblique and the lower back. When you strengthen your core to keep your back healthy, not only can you prevent injury, but can also hold your body upright with greater efficiency and control. When your core muscles are weak, your other muscles have to recompense, making your body weak and painful.
To improve and strengthen your core muscles, make sure you get up every fifteen to twenty minutes if you are hunched over your desk or laptop. Stretch and fling those arms and walk around the neighbourhood for just five minutes. If, on the other hand, you have ample time on your hands during the weekends, here are some exercises you can do to strengthen your core muscles: cycling, side planks, crunches, and some ball exercises.
- Sit properly. Your parents advised you time and time again to sit properly and not slouch over your desk, right? Well, this rings pretty true not only when you are a high school kid catching up on some homework, but also a professional or a boss looking to hire employees. “Sitting up with good, tall posture and your shoulders dropped is a good habit to get into,” says Rebecca Seguin, PhD, an exercise physiologist and nutritionist in Seattle.
To make you sit properly, sit up straight with shoulders dropped and in line. You can also do some exercises such as Yoga and Pilates to guarantee that you are working on the best sitting pose. Make sure also that your work station is geared towards a proper sitting position. Also note that, if possible, don’t crisscross your legs when sitting – it makes your upper and lower muscles tight and weak, and crunched over.
- Beware of rounded shoulders. Rounded shoulders – which can actually be considered an abnormality – happen when you lean too much to do your work or when you are hunched over some papers for a period of time. When this occurs, your hip, shoulders and chest muscles become tight and short, and the muscles on your back weaken.
To take care and fix those rounded shoulders, you need to do the following exercises: stretching outward and stretching those pectoral muscles, and rows. You can also do Yoga to get rid of those rounded shoulders.
- Keep your head directly above your shoulders. When you drive your car, do you notice your head is leaned back towards the headrest? Or is it tilted forward to navigate the roads and the bumps ahead? Chances are, it’s the latter and when you notice this happening, you should correct yourself. Having a good posture doesn’t only involve the shoulders or the back – it also has very much to do with your heads and your neck. When seen from the side, a good posture for a man involves the ear aligned to the head – but in most cases the ears are usually tilted forward which is accompanied by round shoulders and a protruding chin. Keep in mind that your head should be directly above your shoulders – and not forward.
To work on the problem of the head, here are some exercises you should do: stretches on the pectoral and neck muscles, rows and lats, and chin tucks or retraction. You need to lay on your back with knees bended – look up at the ceiling and try to nod without having to move your neck.
Other tips. Here are some additional things you can do to get a good and proper posture – lift weights, eat healthy and keep a balanced meal and diet, have Vitamin D every day, which is important and vital to the health of the bones. There are also some medications which can aid you in securing a good posture – of course, ask your doctor about it first.
You know how some individuals walk into the room and immediately get your attention? They may not be wearing an Armani suit, but standing tall with the shoulders straight makes a person exude confidence. That’s a basic beauty or ‘pogi point’ tip for you.
Photo from Flickr Creative Commons Yoga Pose by Nicholas Tonelli