9 Simple Ways to Improve Your Posture

Over time, bad posture can be due to habits from daily activities like cradling a mobile phone, driving, prolonged standing, taking care of small children, carrying a handbag over the same shoulder, staring at your computer, sitting in an office chair, or even sleeping.

Poor posture can become second nature easily, causing and worsening episodes of neck and back pain as well as damaging the spine. Luckily, you can control the major factors affecting posture and change them.

The following guidelines recommend several methods to improve your posture, especially if you work sitting in the office most of the day.

Identify good posture

To achieve great posture, you first should know what it feels and looks like. It involves a little more than simply sitting up straight.

Using a full length mirror, align your hips, shoulders, and ears so they create a straight line.

It’s best to wear well-fitting clothes during this exercise, to help you better see where the shoulders and hips line up.

Get moving

Sitting still for prolonged periods leads to muscle fatigue and back pain. Sadly, most people working in office environments have to sit facing a computer for a long time. It can be difficult to observe good posture in such a scenario, so it’s vital to set aside a little time to get up and about. This will help keep your muscles from becoming too stiff and painful. The more you can move around and work out or do some light stretches, the better. You can set an alarm or timer to reminder yourself when to get up and be active at least every couple of hours.

Use ergonomic seating

If possible, use an office chair that enhances good posture. Also, know how long it takes for you to sit in front of your computer or read at home. Ergonomic seating can make a world of difference when it comes to preventing back strains due to poor posture. Invest in ergonomic seating in the office or at home and save yourself a great deal of pain.

Investing in a posture brace

While it may sound serious, back issues are debilitating and may be costly down the load. The leading cause of missed work is back pain, and it’s the number one reason for adults visiting the doctor. So how do posture braces work? Well, a posture brace can give you a firm, constant reminder to stand and sit properly. It can be uncomfortable initially, but it will help your back eventually.

Strengthen core muscles

You need to have a strong core so it can properly support your body weight. Otherwise, it will be difficult to maintain good posture and prevent back pain. Pilates and yoga are perfect exercises to strengthen your core and, over time, both will provide you with better posture. Yoga will give you the discipline required to hold one position for a long time, ultimately helping your avoid back strains. Dance classes are perfect if you want something fun that will also promote good posture and a strong core.

Pay attention to your posture

Good posture is some kind of habit you’ll need to pay attention to until it becomes second nature. Whenever you stand up, think about your posture. Check if your body is aligned. Ask your friends or loved ones to help you remember to straighten up when you’re slouching.

Avoid high heels (for women)

If possible, avoid wearing high heels as much as possible. High heels change the centre of gravity of your body, misaligning it. If you must wear high heels, consider smaller varieties if you care about having a better posture.

Get confident

Posture does affect confidence but confidence affects posture too. When you are confident, your posture will also improve. Confidence is simply a habit that can be learnt, so read a few articles online on how you can improve your confidence.

Do overdo it

If you try too hard to stay straight, you’ll get uncomfortable and eventually forget about good posture. Allow some flexibility in your knees and neck. Shift your weight around regularly. You aren’t after a rigid body, after all. You don’t want to be a robot as your spinal cord has got a natural curve. Just remember that your ear, shoulder and hip are aligned—that’s enough for a good posture.

What Should You Expect From a Full Car Service?

When it comes to your car, what’s checked and how it’s done can vary from one garage to the other but all garages generally tend to check your car’s overall health. In addition, the number of areas checked depends on the kind of service your vehicle needs.

If your car is going for a full service (usually done every 12,000 miles or 12 months), then the checks will be comprehensive and will include the details discussed below. Interim services (usually done every 6,000 miles or 6 months) are less comprehensive and not everything is checked in detail. That said, these are the details that are checked during a full car service. Make sure to check this link for more information about car servicing.

Engine

All the components of the engine will undergo rigorous checks and tests. This includes inspecting the rear axle and transmission, coolant hoses, clutch, the radiator, fuel and air filters, fuel pipes, auxiliary drive belt, the exhaust system, and spark plugs. It also involves comprehensive checks of suspension linkages, shock absorbers, ball joints, and the gaiters and drive shaft joints.

Car’s interior

The interior of the vehicle is also checked during a full service. Seat belts are tested to make sure they’re in excellent working order in case of a collision. In addition, all the mirrors (external and internal) are inspected to ensure they’re working, as are the doors, locks, interior lights, and seats. The handbrake is also is also checked to ensure it is working.

Tyres

Tyres will be inspected for obvious damage like punctures and cracks. Also, the service will include ensuring that the tyres have the minimum tread depth required and that they’re inflated to the required pressure level.

Lights

No service will be complete without a comprehensive inspection of your car’s exterior lights. This includes ensuring that all rear, front, main, and side lights are in good working order. Hazard lights and indicators will be checked as well, as will reverse and brake lights, registration lights, and fog lights.

Fluids

A garage will check your car’s engine oil level and replace it if needed or top it up. They’ll also check the oil filter’s condition and replace it if required. This service includes checking if there’s adequate windscreen washer liquid in the car. Also, power steering fluid and engine coolant levels will be topped up if necessary.

Brakes

The brakes will be fully inspected. This will include seeing if there’s sufficient brake fluid and ensuring it’s in great condition. There’ll also be an inspection of the pipes which carry the brake fluid and brakes pads will also be checked to ensure they have the right depth. If necessary, all these elements might be replaced.

Electrics

The basic electrics in the vehicle will be tested, i.e the starter motor, the alternator, and the battery. The battery will undergo checks for leaks as well as clear signs of damage. In addition, the wiring will be examined for signs of damage and wear.

Windscreen

Damage to both windscreens will be assessed, looking for any dangerous cracks or chips. All windows on the car will be examined for safety, as will washers and wipers. After all, these are essential for seeing properly on the road no matter the elements.

Instruments

All services involve a test to ensure that all electrical instruments, such as speedometer, mileage counter, rev counter etc. are in good working order. All the warning lights and gauges will be inspected, as will the horn.

Wheels

Apart from thorough tyre checks, wheels also undergo a full inspection. The balancing and wheel bearings are examined fully, as are the suspension and wheel alignment.

Vehicle road test

After every component is examined and tested, the car undergoes a road test to ensure it is performing well and that no issues arise when the engine is powered on and the vehicle is moving.

So, this is a detailed overview of a full vehicle service. Keep in mind that during the service, you may be told that fluids need to be replaced or certain parts need replacing. This will add to your bill once your vehicle has been thoroughly serviced. Due to the unidentified wear on your car’s components, it’s impossible to get a quote that covers materials and parts before inspection.