Perfect Posture...Get Your Body And Life Into Alignment
Stand up straight…
Stop slouching…
We have all heard these sayings before in our childhood. If we only new back then that who ever was saying it was onto something…your future good posture.
The definition of posture states: “The position in which we hold our bodies while standing, sitting, or lying down.
Good posture is the correct alignment of body parts supported by the right amount of tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground”. (American Chiropractic Association)
Sounds easy enough right?
The topics we will be discussing in this postur-ific :) blog post are…
What is posture?
Good posture while sitting:
Good posture while driving:
Good posture while sleeping or laying down:
Common posture mistakes, and ways to fix them.
What is posture?
We covered the definition of posture above. So know lets dig a little deeper.
Having good posture means to train your body to lie, sit, walk, and stand so as to place the least strain on ligaments and muscles while you are moving or working out, etc.
Maintaining good posture will help your body in the following ways:
It prevents muscular pain and backache.
Prevents fatigue, this is because of you using your muscles more efficiently which in turn leads to less energy use.
Good posture decreases the strain on ligaments in the spine.
It also helps with the daily wear and tear on your of your joints (example: your knee) and can help prevent the onset of arthritis.
Good posture also keeps your joints and bones in alignment so your muscles can operate properly.
Here are some ways to correct your posture in different life situations:
Good posture while lifting:
To lower an object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.
Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
Avoid lifting heavy objects above waist level.
If you are lifting an object from an elevated surface ( a table or counter top), slide it to the edge of the surface so you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and rise to a standing position.
Stand completely uptight without twisting. Always move your feet forward when lifting an object.
Stand with a wide stance, close to the object you are preparing to lift and keep your feet firm on the ground. Tighten your core (stomach) muscles and lift the object using your legs. Slowly lift the item by rising up with your legs, not bringing the object to your upper body with your arms.
To pick up an object that is lower than your waist, keep your back straight and bend at the knees. Do not bend at the back and keep your legs straight.
Always stand up completely with the object you are lifting before twisting with the object.
Before you lift an object make sure you have a strong foundation (footing, etc).
Try not to lift awkward objects by yourself.
Good posture while driving:
Your knees should be higher or at the same level as your hips.
Use a lumbar roll or back support at the curve of your lower back.
Adjust your seat close to the steering wheel so that your knees are able to bend and your feet reach the pedals.
Good posture while sitting:
When sitting in a chair that rolls or pivots, don’t twist at the waist while sitting, instead turn your whole body.
When standing up from a sitting position, move to the front of the chair. Stand up by straightening your legs. Avoid bending forward at the waist. It will help to do some backbends after standing.
While working at your desk, adjust your chair height and work station so that you can sit up close to your work and tilt it up toward you. Rest your arms and elbows on your desk or chair, keeping your shoulders relaxed.
Keep your feet flat on the floor.
Avoid sitting in the same position for more than 30 minutes if possible.
Do not cross your legs.
Bend your knees to a 90 degree angle.
Keep your knees even with or slightly higher than your hips (use a foot rest if required).
Sit at the edge of your chair and slouch completely, draw yourself up and accentuate the curve of your back as far as possible, hold for a few seconds. Release the position slightly (about 10 degrees) this is a good sitting posture.
Distribute your weight evenly on both hips.
All 3 normal back curves should be present while you are sitting, the use of a lumbar roll or a rolled up towel can be used to help maintain the normal curves in your back.
Sit up with a straight back, relax your shoulders back and down.
Your buttocks should touch the back of your chair.
How to keep good posture while sleeping or laying down?
When standing up from a lying position, turn on your side, draw up both knees towards your chest and swing your legs towards the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at the waist.
Use a back support (lumbar support) at night to make yourself more comfortable. A rolled towel or sheet may work.
Select a proper mattress and box spring, one that does not sag, one that is firm and supportive. If required, place a board under your mattress.
You can also place the mattress on the floor for a temporary fix.
If you are accustomed to sleeping on a soft surface, it may be painful to switch to a hard surface. Take the time and be selective for the right box springs and mattress to accomplish your goal.
Try to sleep in a position that helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back, or on your side with your knees slightly bent.
Do not sleep on our side with your knees drawn towards your chest.
Avoid sleeping on your stomach (especially if you have a saggy mattress) as this can cause back strain and be uncomfortable for the neck.
Below are some common posture mistakes, and the ways you can fix them:
Slouching in a chair-
Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position.
Exercises to strengthen your core and buttock muscles, and back extensions, will correct a slouching posture.
Exercises to help a slumping /slouching posture:
Plank
Back extensions
Bridges
Hyperlordosis- sticking your bottom out ( also called the “Donald Duck posture)
This posture is an exaggerated inward curve of the lower back.
Wearing high heels, excessive weight around the stomach and pregnancy can contribute to a “Donald Duck” posture.
Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom.
Exercises to help a “Donald Duck” posture:
Plank
Side-lying leg raises
Hip flexor stretch
Standing thigh stretch
Ways to help correct your standing posture:
Imagine a string is attached to the top of your head pulling you upwards.
The idea is to keep your body in perfect alignment, maintaining the spines natural curvature, with your neck straight and shoulders parallel to the hips.
Keep your shoulders back, down, and relaxed.
Pull in your abdomen.
Keep your feet about hip distance apart.
Balance your weight evenly on both feet.
Try not to tilt your head forward, backwards or sideways.
Keep your legs straight, but knees relaxed.
Good posture is a very important role to being a healthy active person.
If any of this is resonating with you find a local reputable chiropractor or therapist, they will be more than happy to get and keep you in proper alignment. A bi-weekly visit to the chiropractor is essential to your longevity health for sure.
Here’s to your health…
Cheers!
