What’s the one thing you can instantaneously change to make yourself and others perceive you as more powerful, assertive, and confident? If you said stand tall or correct your posture, you hit the nail on the head. When we look at others, we assess their social status, confidence, and energy with one quick subconscious look at their posture. Those that take “smaller” positions of posture are often perceived as meek, insecure, and passive. Those who take power postures are considered dominant, assertive, and powerful. It’s fascinating that something like posture can even influence how you perceive yourself and reflect in your personality or mood. People who are hunched over are more likely to be depressed, insecure, anxious, low energy, and subject to hormonal changes. Your posture and posture correction are a great way to get a burst of energy and some “fake it till you make it” self-confidence. As a chiropractor, I’m obsessed with posture. Poor posture is what seems to bring a lot of people to my office.

Now I’m going to give you one of my biggest posture hacks (besides chiropractic), and it’s all about one specific piece of clothing you wear. I mean, this is the Alexandria Stylebook, after all. Have you guessed it yet? It’s your bra. It’s a fact that roughly 70 percent of women wear ill-fitting bras, resulting in painful necks, shoulders, headaches, and backs. Are you amongst these women? Do you pull, adjust, and tug on your bra all day? Here’s the funny thing: most women consider comfort to be the highest priority when choosing a bra, yet more than 59 percent of women admit their bra doesn’t fit correctly, and 41 percent state it offers no support. Experts have linked poorly fitting bras to poor posture, spinal pain, breathing issues, pain, and abrasions. Rolling your shoulders forward because your breasts are not well-supported causes tight chest muscles (pectoralis) and weakens your back muscles. More importantly, when fitted incorrectly, the straps pull into your shoulders (trapezius muscles) and can cause referral headaches. Worn and washed over time, your bra can stretch upwards of four inches! When was the last time you were measured for a proper bra fitting?

Here’s how to diagnose if your bra fits correctly:

• When you raise your arms, does your under-band slide up? Your under-band should be snug and not slide with activity. The shoulder straps of your band should only be responsible for 20 percent of the support, leaving the other 80 percent to the band. 

• Your bra band should fall either level to the front underwire to 1.5 inches below.

• Lower your shoulder straps. Are there strap marks? If this is occurring, your under-band is likely too loose. Additionally, if the band is too loose and riding up your back, you may have tightened the straps too much to give more support. In this case, the band needs to be downsized.

• Are there any red marks on your rib cage? If the underwire is digging in and leaving marks or abrasions, it is a sign the bra is too small.

Here are some tips:

• Your bra size will change and, more importantly, may not be the same size with all designs.

• Fit your bra at the loosest clasp for everyday wear so you can tighten it when it stretches over time.

• Buy several bras because wearing one for more than three days in a row can stretch it.

• The gore, or center of your bra, should lay flat on your chest and sternum.

• If your bra wrinkles or have gaps in the cup, this is a sign your bra cup is too big. In contrast, if your breasts overflow, you need to go up a cup size.

• If your straps slip or your shoulders have dents, your band is too big, and you should go down a size.

Ultimately, it is best to get a professional measurement at a lingerie store. In Alexandria, we have a wonderful local boutique called Bloomers, where you can schedule a fitting. Use these tips for a quick posture hack. Not only will you stand up straighter, but you will have better support and, more importantly, feel great!