Does Your Posture Make You Look Fat?

Racing out the door in the morning, you stop at the mirror for a last look. Quick assessment: Am I pulled together? Is my hair cooperating? How much makeup do I need to put on in the car? But with all that, you miss the most obvious thing. That head-on view just doesn't reveal what the rest of the world sees plainly.

I'm talking about your posture.

Posture is your calling card. Strangers make snap judgments about you based on how you stand and carry yourself. Posture is just as powerful as your speech and facial expressions in communicating who you are, how you see yourself, and most of all, in determining how others will treat you.

Whenever I check out the crowd at a mall or airport, it's a virtual sea of slouching. From teenagers affecting languid fashion model droops, to older folks who seem to stand in a permanent cringe, there are as many postures as there are personalities.

Whatever your body type be assured: Anyone can stand taller. And the benefits are huge. When you stand and sit with good posture you're less likely to injure yourself in daily activity. Your internal organs have room to breathe.

You radiate confidence and command respect. Your clothes fit better and you can get through the day without fatigue.

Best of all improving your posture makes you instantly look slimmer.

So what is good posture? Tell someone to "stand up straight" and they'll most likely snap to attention like a new recruit. But military posture is an exaggeration -- a pose like that of a ballerina or bodybuilder. Good posture shouldn't be a strain. In fact what makes it "good" is that it puts the least strain on your body.

Although we speak of "standing straight," your spine isn't actually straight -- at least a normal spine isn't. The normal spine forms a gentle wave that curves in at your neck and low back and outward in your mid back and at the base. These curves allow your spine to flex like the coils of a spring, providing a floating suspension system for your head.

In the proper standing posture, the natural curves should be maintained and your ears shoulders hips knees and ankles should be "stacked" above each other in a straight line. Your shoulders should be relaxed and your knees slightly bent.

The same rule applies when you're sitting: Ears, shoulders and hips should align. You can ensure this by placing a rolled-up towel or pad at your lower spine to support the lumbar vertebrae.

Good posture requires a coordinated effort between the muscles of the spine and abdomen. Standard ab crunches are a simple and effective way to strengthen the abs. In a moment, I'll describe an exercise you can do anywhere to help strengthen the muscles of the upper back.

Besides stronger muscles, one of the big secrets to improving your posture is flexibility. When you've held your shoulders and upper back in a forward slouch for many years the muscles and ligaments of the upper chest tend to shorten. If this happens proper posture will feel like an effort and may not even be possible. It's as if your shoulders are spring-loaded to return to a slouch.

The first order of business is to become limber enough that you can stand up straight. Once you are, you'll find that good posture is not so difficult.

Here are a few moves that stretch the muscles and ligaments in the chest and the back of the neck that will make it easier to bring the body into proper alignment. After them is a strengthening exercise for the upper back.

Chest Stretch

Clasp your hands behind your back. Straighten your arms then lift your hands and chest. Take a deep breath and feel your chest expanding. You'll feel a stretch in the front of your shoulders too. Hold for 10 to 30 seconds.

Forward Neck Stretch

Sit or stand up straight. Relax your neck and let your head bow gently forward until you feel a stretch all along the back of your neck. Without straining, try to touch your chin to your chest. Hold for 10 to 30 seconds.

Upper Back Squeeze

This exercise will help elevate your ribcage, allowing your shoulders to sit back naturally. In a standing position, place your hands on your hips, slightly behind you, fingertips pointing down. Pull your elbows together behind you. Feel the muscles of your middle back drawing your shoulder blades together. Squeeze for several seconds and release. Do 1 to 2 sets of 8 to 12 repetitions.

Of course a change in your posture won't happen by itself. It will take reminding yourself again and again. But it's worth it. These strengthening and flexibility exercises will help -- and so will the compliments you'll get!