Proper posture can begin now
Growing up, you may have had someone in your ear reminding you to “stand up straight” or “put your shoulders back.” Even if you politely ignored that advice, you can work every day to improve your posture.
MedlinePlus describes posture as “how you hold your body.” Good posture is achieved by the way your spine is positioned. The top of your shoulders should be above your hips, and your head should be over your shoulders.
Types of posture
MedlinePlus explains two types of posture:
Static posture is “how you hold yourself while not moving,” such as when you sit, stand or sleep.
Dynamic posture is “how you hold yourself while moving,” including when you walk, run or lean over to pick up something.
Although spine position is important, many muscles continuously work to keep us upright. According to the American Chiropractic Association, back muscles and hamstrings in the legs prevent our bodies from leaning forward.
Practice is key
Proper posture doesn’t come naturally. Having poor posture can place strain on the body, leading to loss of flexibility, backaches, muscle fatigue, shoulder and neck pain, breathing difficulty and an increased risk of spine injury.
Here are tips for good posture:
Work at it each day. Good posture during routine activities is beneficial, whether you’re sitting to watch TV, playing a video game or commuting to work.
Stay active. Exercises that focus on body alignment, such as yoga and tai chi, can be helpful.
Ensure you’re sitting at relaxed heights when working at a desk or eating a meal.
Feet matter, too. Be sure your shoes are comfortable.
Ways to improve posture while sitting:
Change positions frequently.
Take short walks around the house or office.
Avoid crossing your legs.
Have your feet touch the floor or a footrest. Adjust the height of your office chair if necessary.
Use chairs that have full back support.
Ways to improve posture while standing:
Keep your shoulders back.
Balance weight on both feet and keep them shoulder-width apart.
Pull in your stomach.
Avoid locking your knees.
Allow your arms to hang at the sides of your body.
Keep important items close to your desk so you don’t have to overreach.
Walk with your head held high. Your earlobes should be parallel with your shoulders.
Consider incorporating these tips to improve your everyday stance. Even as an adult, there’s still time to practice and master good posture. You’ll lose the repeated reminders not to slouch, but most importantly, your body will benefit.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
