Good posture is about more than standing up straight so you can look your best. It is an essential part of your long-term health. We know we're supposed to maintain good posture, but that doesn't mean that it's easy to attain! Here are some tips and tricks to make it easier at home and work to maintain proper posture throughout the day. Making sure that you hold your body the right way, whether moving or still, can prevent pain, injuries, and other health problems.
What is posture?
Posture is how you hold your body.
There are two types:
- Dynamic posture is how you hold yourself when you are moving, like walking, running, or bending over to pick up something.
- Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping.
It is essential to ensure that you have good dynamic and static posture.
The key to good posture is the position of your spine. Your spine has three natural curves - at your neck, mid-back, and low back. Correct posture should maintain these curves but not increase them. In addition, your head should be above your shoulders, and the top of your shoulder should be over the hips.
Making sure that you hold your body the right way, whether moving or still, can prevent pain, injuries, and other health problems.
How can I improve my posture in general?
- Be mindful of your posture during everyday activities, like watching television, washing dishes, or walking.
- Stay active. Any exercise may help improve your posture, but certain activities can be beneficial. They include yoga, tai chi, and other classes that focus on body awareness. It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen, and pelvis).
- Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back pain. All of these can hurt your posture.
- Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance and force you to walk differently. This puts more stress on your muscles and harms your posture.
- Make sure work surfaces are at a comfortable height for you, whether you're sitting in front of a computer, making dinner, or eating a meal.
How can I improve my posture when sitting?
Many Americans spend a lot of their time sitting at work, school, or home. Therefore, it is essential to sit correctly and to take frequent breaks:
- Switch sitting positions often
- Take brief walks around your office or home.
- Gently stretch your muscles every so often to help relieve muscle tension.
- Don't cross your legs; keep your feet on the floor, with your ankles in front of your knees.
- Make sure that your feet touch the floor, or if that's not possible, use a footrest.
- Relax your shoulders; they should not be rounded or pulled backward.
- Keep your elbows close to your body. should bend it between 90 and 120 degrees.
- Make sure that your back is fully supported. Use a back pillow or other back support if your chair does not have a backrest that can help your lower back curve.
- Make sure that your thighs and hips are supported. It would help if you had a well-padded seat, and your thighs and hips should be parallel to the floor.
How can I improve my posture when standing?
- Stand up straight and tall
- Keep your shoulders back
- Pull your stomach in
- Put your weight mainly on the balls of your feet
- Let your arms hang down naturally at your sides
- Keep your feet about shoulder-width apart
If you are still struggling with posture after implementing these steps, reach out to us to schedule an assessment for postural issues and avoid the progression of injuries. Early intervention can avoid worsening the problem, which can take longer to fix. You can visit us here in - Fullness of Life Chiropractic for more information.