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So what's up about posture correction braces and shirts?
Do they help you or do they do nothing?
Do you suffer from back, neck, and shoulder pain, stiffness, or self-consciousness because you have not-so-great posture?
Incorrect posture can stem from an injury, bad habit, or genetic predisposition, but with time, effort and the right tools, it can be corrected. Everything from your sitting position, your ability to live an active lifestyle, and your emotional state can be negatively impacted by improper posture. Incorrect posture and alignment creates muscular imbalances, which can lead to further imbalances below the upper body.
Muscular imbalances are caused by a variety of factors and lead to tightness in certain areas and weakness in other areas.
Muscular imbalances and the resulting discomfort related to poor back posture can be detrimental to your health and well-being. But with the use of a proper brace posture corrector, you can retrain your muscles to achieve your natural posture.
There are many different braces, posture shirts and other posture trainer devices that you put on your body designed to improve your posture. The best fit will vary by individuals depending on the source of the improper posture and individual body types.
With a growing percentage of our population working in office jobs (infamous for creating computer hunching induced "tech neck") posture is something that is growing in public awareness.
There are a lot of products in the posture marketplace; everything ranging from different exercises to products like posture shirts and braces, but the most important thing is to find something that is comfortable that you can wear on a regular basis.
Corrector Braces counteract our tendencies to round shoulders and hunch by retraining our postural muscles to instead have the proper form. When we sit with our shoulders forward for extended periods of time, the soft muscle tissues get tight across your chest. If your posture is chronically in a bad position, it feels strained to hold your shoulders back or to stand up straight. Your back gets rounded and your shoulders go forward. Below is a picture of the incorrect and correct postures. When wearing a posture brace your muscles get pulled back to what used to be your natural position. Even 15-30 minutes a day can help alleviate those muscles and get you back on track to having your posture correct and natural once more, as it helps to build muscle memory as well as reduce chronic back pain.
Posture Brace The Natural Posture - What is the correct alignment
For the tissues in the front of your chest, like your pec(chest) muscles, they’re actually going to adapt to this position and they're going to shorten. Your back muscles are going to lengthen and become too long. What happens when they've adapted this way is that those shortened muscle tissues are going to make it really hard to get out of that position and go into a better postural position, making maintaining good posture nearly impossible.
This is because you're always going to be fighting tension formed by incorrect posture.
A posture device with shoulder straps is the best tool to help you get started on the journey of achieving your best posture so that you can stand straight without hunching
That's the principle of tissue adaptation. Your body basically does whatever you hold for a long period of time. Your body will adapt to the position you stay in the longest day after day. In a brace, you're stretching the shortened chest muscles, and encouraging the muscles in your back and shoulder blades to contract. We can adapt to a bad position or we can adapt to a good position. It really just comes down to which position you're in the most.
So if you're still wondering, do these correction braces or shirts actually work?
The short answer to that is yes! Try a brace for just a few minutes and you will feel the difference.
If you're wearing a brace that’s pulling your shoulders back, externally rotating your arms, lifting your chest up and you wear it for eight hours then your tissues will adapt to the way the pec(chest) muscles are most of the time. The upper back muscle tissues are going to be a little bit shortened and it will help you maintain this position. It’s a great form of physical therapy, as it can result in neck pain and joint pain relief because you’re not leaning forward but instead in proper alignment.
See more Incorrect and Correct Postures
So what is leading to bad posture in the first place? There are a variety of factors, such as poor sitting position, injury, or physically demanding job. But often, other factors in the body can contribute to your posture, namely your hip placement. Often in individuals with posture issues, the hips have an anterior tilt of the pelvis. This means you are tipped forward and your butt is kind of sticking out. If you have this, then your body may develop a condition known as thoracic kyphosis.
This results in the rounding of the upper back, which will encourage your shoulders to fall forward. The key here to prevent this is to consciously tuck in your tailbone and strengthen your core muscles. By tucking in your tailbone, strengthening your abs, and wearing a brace to train your back, you can banish incorrect posture for good. One of the easiest ways to start putting your mindset in the right place to fix your posture is with a comfortable, quality posture brace.
Need help deciding what brace to get? Take our Posture Advisor Quiz which will guide you in finding the absolute best product for your situation. Click Here to take the quiz.
BONUS: The Natural Posture™ Improvement Guide E-Book included with all purchases ($6.99 USD value).
The guide includes step by step instructions on corrective stretches and exercises and tips on how to use posture support devices.
Braces can be worn at all times and especially during those periods where you are guilty of maintaining an incorrect posture behavior. This may include during the office hours, binge watching at home, cooking, reading, sweeping, walking or using any gadgets or devices.
Wearing a posture brace to bed can get really uncomfortable, it is not recommended to wear a brace to sleep.
Posture Correctors are clinically proven to improve posture. They should be used as a tool to expedite your posture improvement journey. When they are combined with stretches and exercises your results will be more significant than without using them.
Start with wearing the posture brace 15-30 minutes a day. If you feel pain or are tired from wearing the brace take it off and wear it again the next day or two. Gradually keep adding more time until your body gets used to the corrected posture position.
Yes you can wear a posture brace under clothes. There are many kinds of braces that can hide under clothes. There are minimal posture braces that are thin and easy to hide and also there are posture bands that easily hide under clothing as well. Both can be found here on our braces and supports page.
Correctors can be used by every adult. If you are looking to improve your posture and would like to expedite the process than using a posture brace will be very beneficial to your posture improvement journey.
There are many different kinds of correctors. The best one depends on what your need is. Do you need full back correcting, just upper back correcting? We have created a Posture Advisor Tool to help you figure out what posture brace will be most helpful to you. It can be found here.
Start with wearing the posture brace 15-30 minutes a day. If you feel pain or are tired from wearing the brace take it off and wear it again the next day or two. Gradually keep adding more time until your body gets used to the corrected posture position.
To stop slouching there are many things you can do. Wearing a posture brace will help you by preventing you from slouching. Exercises and stretches will improve your back and chest muscles so it will be easier to not slouch as well.
There is 3 ways to correct posture fast. Correctors, Stretches and Exercises. Correctors should be used as a tool to expedite your posture improvement journey. When correctors are combined with stretches and exercises your results will be more significant than without using a a corrector.
To correct posture it can take anywhere from a few days to many weeks or months. Your posture took a long time to develop so it will take some time to correct. When using a posture brace your back will feel the results in 10-15 minutes. You will feel the muscles in your back working to hold your posture upright and in an improved position.
Posture bras and bands are clinically proven to improve your posture. Posture bras should be used as a tool to expedite your posture improvement journey. When a posture bra or band is combined with stretches and exercises your results will be more significant than without using a corrector.
There are many different kinds of posture corrector styles. The best corrector depends on what your need is. Do you need full back correcting, just upper back correcting? We have created a Posture Advisor Tool to help you figure out what posture brace will be most helpful to you. It can be found here.
It is not ok to wear a posture brace all day because it will be very painful and uncomfortable. Start with wearing a posture brace 15-30 minutes a day. If you feel pain or are tired from wearing the brace take it off and wear it again the next day or two. Gradually keep adding more time until your body gets used to the corrected posture position.
Yes you can correct a hunched neck or forward head posture. Exercises and stretches are the key to improving your neck posture. Daily neck stretching and back posture improvement will improve your hunched neck. Please see our bookon how to improve forward head posture. It can be found here.
Slouching sometimes is not bad for your back but don't make it a habit. Pro-longed slouching will leave your back with posture imbalances that will cause long-term effects. It is important to actively work on your posture daily and remind yourself to maintain proper posture so overtime it will still be in great condition when you are older.
Yes you can correct bad posture in several ways. Exercises and stretches are the key to improving your improper posture. Daily chest stretching and back posture improvement will improve your poor posture. Please see our book on how to improve your posture. The book has daily posture stretches and exercises that will improve your posture over-time. It can be found here.
Some posture improvement exercises are related to your core, back and chest muscles. Daily stretching of these muscle groups is required for posture improvement. Some exercises to improve your posture are: Spinal Extension, Planks, The Mountain Stretch, Chest Stretch, Cat-cow Pose, Child Pose, Back Pump. The following stretches can be found here.
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