When’s the last time someone told you how nice your posture is? Chances are if you’re like most people, it has probably been too long.
Good posture is important for multiple reasons. It keeps bones and joints in the correct alignment so muscles are used properly. It decreases the abnormal wearing of joint surfaces that could result in arthritis and lessens the stress on the ligaments holding the joints of the spine together. Good posture prevents the spine from becoming fixed in abnormal positions and helps prevent backache and muscular pain. It even prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy. And as you may know, it contributes to a good appearance.
Proper standing posture: Hold your head up straight with your chin in, making sure your head is not tilted forward, backward, or sideways. Line up your earlobes with the middle of your shoulders. Keep your shoulders back and your knees straight. Stretch the top of your head toward the ceiling. While tucking in your stomach, make sure your pelvis does not tilt forward or backwards. Finally, the arches of your feet should feel supported.
Proper sitting posture: Sit in a chair with your back straight, shoulders slightly back, and buttocks against the back of the chair. Make sure your feet touch the floor and if they do not, use a footrest. Do not cross your legs, and aim to keep your knees about the same height as your hips. If you can, try to keep a small gap between the chair and the back of your knees. Your torso and neck should remain in line vertically, thighs in a straight horizontal line, and lower legs vertical.
You can also help your posture by focusing on building a strong core – the abdominal muscles and lower back muscles that connect your spine to your pelvis. Here are a few exercises to get you started:
1) Core stabilizer- Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. While pressing your lower back into the floor, curl your head up off the floor. Exhale, and pull you navel in and up toward your spine. Pull one knee toward your chest, always keeping your lower back pressed to the floor. Extend the other leg straight out at a 45-degree angle off the floor. Repeat for a total of about 10 extensions on each side.
2) Modern crunch- Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. Exhale while pulling your navel in and up toward your spine. Curl your head and shoulders slowly off the floor, hold the pose, and then slowly lower back down. Repeat until you tire.
3) Crossovers- Lie on your back with your hands behind your head, chest lifted off the floor, and knees pulled into your chest. While keeping your lower back pressed into the floor, exhale and pull your navel in and up toward your spine. Pull one knee into your chest and extend the other leg straight. Rotate your torso toward the bent knee, and slowly switch legs while pulling the other leg in and rotating toward this knee. Repeat 10 times.
Hopefully you’ll be hearing “Great posture!” before you know it.
