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Slouching is a common habit, but did you know it can have far-reaching effects on your health? Exhaustion and back pain are two examples of this that are experienced on a daily basis by so many people.
There are several relatable ways that bad posture can affect your health and wellbeing:
-Bad posture will strain your core and abdominal muscles, resulting in stiffness and lower back pain.
-Poor posture contributes to physical fatigue, as it forces the muscles to work harder to support the weight of your body.
-Sitting or standing with a slouch can affect the way you look, too, pushing the organs outwards to create a “pot belly” appearance.
-The organs can also experience poor circulation as a result of being squished by a hunched posture. In response, the organs function less efficiently, often resulting in poor digestion.
Why Does Good Posture Matter?
Imagine how your day would be different with better posture. Would it mean a workout at the gym without lower back pain? Could it translate to better concentration at work? Perhaps you will have the energy to do the things you love, enjoy a hobby or spend time with the kids.
The benefits of better posture can look different for each of us. Whatever those positive outcomes are for you, they have the means to improve your quality of life.
Changing posture for the better is accessible to all. You can be empowered knowing that powerful and long-term improvements to your health are within reach by simply practicing good posture.
Correct Posture Improves Energy Levels and Mood
Body-based psychology has shown that the health of the brain and the body are intertwined. While anti-depressants and therapy are a proven combo when it comes to managing depression, supplementing your treatment routine with good posture may give you the upper hand when it comes to battling mental illness.
Biofeedback, a research journal focusing on psychophysiology, published a study demonstrating how changing one’s body posture to be more upright boosts both mood and energy levels. The simplicity of this solution means that improved energy levels are easily accessible simply by making good posture your daily habit.
Research done through the Harvard Business School backs these results up, showing that even just two minutes of holding a “confident” and “powerful” standing or sitting posture prompts levels of cortisol do decrease and increases testosterone levels in the body. In turn, less cortisol means less muscle weakness. And more testosterone means better verbal memory and spatial abilities.
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- Article Outline (What will be covered below)
- How Posture Works
- Can Posture be trained/re-trained? If so, how long does it take?
- How a Posture Brace Works
- Does a posture brace correct posture when the brace is taken off?
Yes, but only once the brace has been worn for the recommended length of time. To ensure your posture retraining has lasting effects, wear your posture corrector for no less than 14 to 30 days.
Throughout the retraining period, it is recommended to wear your back brace for 15 minutes each day, slowly increasing your wear time by an additional 15 minutes every couple of days. Work your way up to two hours per day.
By wearing your back straightener for a minimum of 14 to 30 days, for a minimum of 15 minutes each day, you will be providing optimal posture retraining to your body. Over time, new muscle memory will form based off of the good posture supported by your back brace.
A posture corrector can be worn on an as needed basis after the retraining period. Every once in a while, you may wish to check that your posture is in tact by trying your brace on again.
Some wearers find that they rely on their back brace occasionally for activities that encourage slouching, such as while watching TV or driving a vehicle.
- When Not to Use a Posture Brace? What medical conditions should you see a doctor for?
- How Long a Posture Brace Takes to Fully Retrain your Posture? Are the results permanent or should the person use the brace again over time?
- Can a posture brace retrain core muscles? If so, how long is a good amount of time to wear the brace vs not wearing it?
Core muscles include the abdominals and lower back muscles that connect to the pelvis or spinal cord. Strengthening the core is an essential part of improving your posture.
A quality posture brace is designed to improve your core strength by encouraging the use of those core muscles, muscles that tend to atrophy when bad posture goes unchecked. Wear your posture corrector for at least 15 minutes per day and up to two hours per day together the best results.
Continue this routine for a minimum of 14 to 30 days, as it can take several weeks for new muscle memory to build up. As your core strengthens and the body grows used to relying on the core muscles to maintain good posture, you can discontinue the use of your back straightener.
It is ideal to compliment your posture retraining with exercise and stretches. Something as simple as a daily walk each morning before work or practicing yoga can help improve circulation and muscle strength.
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Advantages of Better Posture
Posture is linked to so many parts of our lives. Physical pain, mental well-being, self-esteem and social connections are all impacted by the body’s posture.
While there are many options for treating individual symptoms and pain, you can create a heathy foundation by first beginning with your posture. Good posture decreases the severity of many common ailments, giving you a boost forward on your journey to wellness.
Better posture can translate to:
-A better mood.
-Less lower back pain.
-Slimmer, stronger appearance.
-Less strain across the shoulders.
-Increased feelings of confidence.
-Improved core and pelvic strength.
-Others perceiving you as more confident.
-More energy for work and leisure activities.
-Fewer tension headaches interrupting your day.
Step-by-Step Instructions for Using a Posture Brace
- Before you set off on your posture retraining journey, take your chest measurement. It’s simple: Wrap a measuring tape under your arms, behind your back and around the widest part of your chest.
- The Truweo Posture Corrector will fit a size 30″ (extra small) up to 43″ (large) chest. This is a great option if you are within this size range. This quality posture corrector is available at _____________________.
- If your measurement is upwards of 44″, consider the Donnie Thompson Casual Bowtie. For this option, remember to order one size up from the recommended size according to the Casual Bowtie size chart. This posture corrector is available at _____________________.
- There is a velcro height adjuster at the back of your Truweo. Move the adjuster lower down if you have a tall torso. For those with a short torso, you’ll need to move the adjuster up higher.
- Loosen up each of the shoulder straps just enough so that you can slip the Truweo on like a backpack.
- Check the back of your brace in a mirror. The straps should run horizontal across the back. If not, move the height adjuster up or down accordingly.
- Go ahead and tighten your shoulder straps next. Tug upwards on each of the two shoulder strap velcro tabs until the posture corrector is firmly in place. Press the tabs down against the velcro along the straps to keep them in place.
- If you’re not sure how much to tighten the straps, stand flat against a wall and adjust the posture corrector until you can easily rest your shoulders flat on the wall.
- Ease your body into the routine of wearing the posture corrector by wearing it for just 15 minutes a day at first. Taper up to two hours per day, wearing the Truweo for progressively longer each day.
- Your posture will improve over the course of the 14 to 30 days of retraining. As a result, you may notice that your back brace becomes looser throughout this time. Simply retighten the shoulder straps.
- It is recommended that you commit abut 30 days to posture retraining. After that point, you may stop wearing your back brace and use it just on an as needed basis.
Instructive video on how to wear the Truweo: https://youtu.be/y3XPmdlxvsc
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