If you like to slouch in front of your computer, television, or when you look at your smartphone chances are that you don’t have the best posture and maybe have back pain from time to time.
Perhaps your shoulders are rounding forwards and inwards, or maybe your head is leaning forward a bit too much.
Improving your posture requires you to do a number of things.
You need to focus on reversing some muscular imbalances. You have to be mindful of the ergonomics of your surroundings and your postural habits.
It is probably not going to be an easy task, but a posture corrector could make it a easier for you.
Let me just emphasize that by mentioning it again, posture correctors are NOT a complete solution. A posture corrector will not give you good posture or fix all your posture problems if all you do is wear one any given number of minutes per day.
If you in addition to wearing a posture corrector also do various exercises, and improve the ergonomics of your sorroundings, then you will be in good shape 🙂
Most posture correctors are relatively simple both in material and design, and if you want to make your own DIY posture corrector, it should not be too difficult.
Why Make It Yourself?
Before I get into this, I want to briefly cover why you would want to craft your own posture brace.
Besides the fun element of DIY-solutions, testing out a quick home-made posture brace on an experimental basis can be very useful.
It could provide you with some insight into how bad your posture is and make you familiar with the feeling of wearing a posture corrector
With that being said, if you ask me whether you should use your home-made posture brace long-term, then my answer would be no.
I would not recommend you to use your home-made posture brace long term.
If you after trying out your home-made posture brace still like the idea of wearing a brace, then I would recommend you buy one.
Most of the posture correcting braces are relatively cheap and have had professionals examine the usefulness of its design.
Some of the more expensive solutions even have large advisory boards of medical professionals and a large network of physiotherapists helping to test and improve.
I will admit there can be a special joy in wearing your own creation, but it is probably not going to be as good and effective as posture braces that been made with a large a research and development phase.
DIY Posture Corrector
There are two simple ways for you to easily craft your own brace.
The first way requires a resistance band and the other way requires a long strap (yoga strap).
You don’t need a lot of time or effort to do this, and you also don’t need to have awesome “DIY-skills”.
Basically, if you can tie your shoelace you should be able to do one of these home-made posture braces.
Making A Posture Brace Using A Resistance Band
The first way is the easiest and you only need a resistance band.
I have a few of these and they are very useful for different exercises at home. Really great if you want some gym equipment at home.
You need a thin resistance band because you have to fold it double and if you do that with the thicker ones the pull will be too much.
3 Easy Steps:
- Grab the thin resistance band and twist it in the middle creating a figure-eight shape
- Then fold the resistance band over itself making it double
- Put the resistance band over one shoulder and then the other. If you are inflexible consider having someone assist you or put on the “best” shoulder first.
The awesome Jeff from Athlean X has a video showing you how to do this.
Making A Posture Brace Using Yoga Strap
To do this you need a long strap.
If you have shorter straps you could potentially tie them together, but I am not sure if the knots would interfere too much.
5 Quick Steps
- Put the strap over your upper back just below the shoulders blades. Hold each end of the straps in each hand.
- Now fold each end of the strap over your shoulders. The strap should go from your upper back, under your armpits, and then around the shoulders.
- Next up, you cross each of the straps on your back and end up with one end of the strap with each hand. If you pull the straps now you can feel how your chest is opened up and your shoulders pulled back.
- Place each of the crossed straps on top of the strap that is already going around your back beneath the shoulders blades.
- Pull the strap in front of you and secure it with a knot.
I realize these instructions can be a bit confusing without images. Here is a video showing you how to do it.
Are Posture Correctors Helpful?
As mentioned in the beginning, improving your posture is not going to be an easy task and will require a lot of time and effort. But it is well worth it and will save you from back pain in the long run.
Your poor posture was not created overnight, and it will require a long time to reverse it.
You have to strengthen and stretch different muscles and learn how to maintain good posture.
Wearing a posture brace can be helpful, and it could even relieve some uncomfortableness or pain.
Posture braces are not a long-term solution as they potentially can weaken your muscles if used for too long an make you reliant.
There is an alternative to posture braces that do not have this issue, but these products come at a higher price.
If you like DIY-solutions making your own posture brace can be fun.
Wearing it can give you some insights on how bad your posture is and make you familiar with posture braces.
However, I would not recommend it as anything other than to use on an experimental basis.
If you are serious about improving your posture, you need to do various exercises and buy either a posture correcting brace or shirt.