What are some tips for better posture

Posture & Effect: Tips on how to improve your posture

Everyone has heard it before: stomach in, chest out. A good tip! Correct posture has a big impact and says a lot. Depending on which posture you adopt, you are not only doing your health a favor, but also sending signals outwards. It is not for nothing that small people in particular often run particularly upright. Your posture is a sign of your attitude and is interpreted by those around you. Here you will find out why good posture is important, what effect you can achieve with it and which simple tips you can use to improve your posture ...

➠ Content: This is what awaits you

➠ Content: This is what awaits you

What is posture?

We understand posture as the way of sitting, standing or walking. Our muscles, ligaments and bones, which are connected and work together accordingly, have a lasting influence on this.


Posture is the position of the human body, which is determined by muscular connections and bones, but is also controlled by conscious posture.



A straight back and an upright posture are cited as prime examples of good posture. Poor posture, on the other hand, manifests itself in drooping shoulders, a hunched back and an overall lack of tension in the entire body.

A problematic posture can be both the result of an illness and the cause: Misalignments in posture can cause back pain, tension or headaches, for example.

In order to avoid misalignments and the resulting serious damage, ergonomics - also in the workplace - is becoming increasingly important. The focus is ergonomics together with orthopedics on an upright, healthy posture. The technical term used here is orthostasis.

Posture affects health

We have already mentioned the first effects of posture on health. A wrong posture is often noticeable after a short time through sore muscles. Anyone who sits at a desk in a crooked and bad posture for about the whole day will feel this at the latest in the evening through tension in the shoulders, in the neck or through pain in the legs that were bent under the table.

However, the consequences of poor posture can be much more serious in the long term. This can lead to serious postural damage that is difficult to correct. The posture can also lead to misalignments, such as a pelvic tilt. Even damage to the spine can be the result of persistently incorrect posture.

Posture can even cause nerve damage. For example, an incorrect sitting posture can overexcite and damage a nerve. In severe cases, it can even lead to paralysis and numbness.

Posture effect

It's not just health that is closely related to posture. The effect you have on other people largely depends on your posture. Based on the body posture, we convey a corresponding impression that other people perceive and interpret very precisely - even if they do not consciously do this, the effect still arises.

You can easily try this out for yourself by comparing different postures. An upright posture, the back is straight, the shoulders behind, the chest slightly stretched out, the stomach pulled in again. On the other hand, a slightly bent posture, the shoulders are slack and the head is tilted downwards. Which of the people has the better effect?

Not a difficult question. With good posture, we associate self-confidence, a positive charisma, attractiveness, dignity, even competence and, of course, health. How you affect other people can be massively influenced by your posture.

A big plus, for example in an interview. Here posture is part of self-presentation. Not just your words, but your entire demeanor flow into the evaluation. Whether you radiate self-confidence and dynamism with your posture or slump in the chair can decide whether you will be accepted or have to continue looking for a job.

You can also score points with good posture in numerous other situations. For example, if you want to make new contacts. As soon as you open the door and take the first step into a room, your posture has an effect.

Posture as part of self-presentation

Especially in situations in which you are under observation - and that is the case in competition, but also in professional life - you naturally want to be seen from your best side. You radiate self-confidence and competence to outsiders if you have good posture. Last but not least, a raised head with an open look and a straight back are a sign of high status. You signal to others that you have a clue and know your strengths - and in case of doubt that you are even better than others. With your posture you can thus gain a mental advantage.

But with which posture do you make the right impression? We show you what to look out for:

Posture while standing

Crossed legs or feet close together tend to look insecure. A wide-legged stand à la John Wayne should also be avoided, but a posture in which the legs are about shoulder-width apart is advisable. The shoulders are pushed straight back and down, the chin slightly raised - not too much, or you will appear arrogant. Incidentally, the right footwear helps you to stand securely: Women who have difficulty walking on high, narrow heels are better able to fall back on a wide heel. Because standing firmly on stilettos is a different challenge than in the usual men's shoe.

You can practice the posture against a wall. Stand with your back straight in front of the wall, position your legs and make sure that your back is against the wall and that you are not arching your back.

Sitting posture

Posture should not be neglected even when sitting. The common thread is again the upright posture with a straight back. The feet are again about hip or shoulder width on the floor (or elegantly folded over each other), the shoulders stay behind and do not fall forward. That makes an ugly hump. You can fold your hands loosely on your lap or place them on the seat backs.

For a good posture when sitting, you should use the backrest - it's not called that for nothing, it almost automatically ensures a better posture. To do this, slide close to the backrest to sit upright.

Posture while walking

Unless you are currently working on the catwalk, you will probably not be observed as carefully and for a long time while walking as when you are standing or sitting. Nevertheless, there are situations, such as during onboarding, in which you show a new employee the department or lead customers into a meeting room.

Here you show good posture when you walk with a slightly bouncy gait. Steps that are not too big or too small, your arms swing loosely or point the way to the person you are talking to. Here, too, the shoulders are pulled back straight and the gaze is directed forward.

Posture errors

In everyday life and at work, pay attention to how different people walk, stand or sit and then let that affect you. Does that really seem confident, competent and professional?

Some mistakes and faux pas should be avoided in posture so as not to leave the wrong impression. Here are some anti-examples to avoid:

Shuffle your feet
Just as bad as lying on the seat. It doesn't look casual, but careless. Those who cannot lift their feet because everything is so strenuous are signaling the opposite of dynamism. Instead (depending on age), insubordination is signaled by disregarding conventions or even sadness and exhaustion.

Sitting on the edge of the chair
You are signaling tension and insecurity, as if you were ready to flee just in case. A similar impression is created if you keep sliding back and forth. Instead, you should calmly take the entire seat. Incidentally, just as inappropriate: Sitting with your legs apart. That seems extremely rude and arrogant.

Prop up your elbows
If you rest your elbows on the table and put your chin in your hands, you must feel very tired. Not very flattering for the interlocutor.

Typing with your feet
What is meant here is the permanent changing of the supporting leg, which is more reminiscent of nervous jumping. The interlocutor gets the impression that you have to go to another, more urgent appointment and that he is of secondary importance. A firm stance is part of good posture and shows sovereignty.

Hiding hands
Even if the hands are primarily used for gestures, they are often accompanied by a corresponding posture: Those who are insecure, nervous, annoyed or bored often hide their hands in their trouser pockets. That seems rude. Use your hands to underline your statements with gestures.

Improve posture

Not everyone has good posture. Sometimes physical conditions are a problem when muscles are not as developed as they should be. In other cases, however, it is also a bad habit and trained incorrect posture.

The good news: there are a few tips you can use to improve your posture. Exercise is always a good idea and has a positive effect on posture. Exercise is an important addition on the way to better posture, especially for office workers who otherwise tend to get too little exercise. But there is also something else you can do. Here are little things you can do to improve your posture:

Change your position regularly
Modern office chairs can be adjusted so that the backrest or the seat are flexible, so that you automatically change your sitting position on the office chair. In addition, you should get up and stretch from time to time.

Keep reminding yourself
Especially at the beginning, you need discipline to get rid of the old, bad posture. Keep telling yourself to straighten your back, pull your shoulder back, and pull in your stomach. Over time, this becomes a habit and happens automatically.

strong> Practice in front of the mirror
It may seem stupid to you, but check your posture in front of the mirror. Otherwise you will not be able to see yourself from the outside and will not even know how your posture will work.

Tense your stomach and buttocks
It is not for nothing that we speak of body tension; to improve posture, tense your buttocks and stomach - like holding your breath.

Go for a walk barefoot
The tendons are shortened by high-heeled shoes. Those who walk barefoot learn to roll their feet properly again. A healthy foot position is promoted by strengthened foot muscles. At the same time, the statics and thus the posture are improved.

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