Posture

Be Straight With Me

Correcting posture starts with examining three activities we do every day: sitting, standing and sleeping. The major part of maintaining proper posture is reminding yourself to stand and sit straight.

The spine is your body's shock absorber that protects your spinal cord. Slouching or letting your back to sag causes imbalances, forcing the muscles and ligaments in your neck, shoulders, back, and legs to compensate. This, of course, makes you more prone to injury and even headaches. Exercising often, especially your back, core/abs, and shoulders will help to improve your posture.

The following therapies and alignment-conscious disciplines may help your posture:

• Pilates 
• Ballet
• Yoga & tai chi
• Alexander Technique 
• Chiropractic
• Physical Therapy

Incorporating exercises and treatment from any of these disciplines three times a week will help you to breathe easier, increase your endurance, and safeguard your spine in only six weeks.

Try This At Home

Sit against a wall with your head, shoulders, and upper back touching the wall with a slightly tucked chin. Keeping your hips as far back towards the wall as you can. Stretch your arms above your head trying to touch the wall with the back of your hands. If you can touch the wall easily, your posture is good; if not, you need some work. You can do this exercise as often as possible, holding from 10-60 seconds at a time. It will strengthen your back and shoulders as well as helping to straighten your spine. Also...

Sleeping:

•       Always sleep on a firm mattress.

•       Use a pillow for your head that keeps your head aligned (at the same level) with the rest of your body.

•       Try to avoid sleeping on your stomach. If you do, place a pillow under your waist.

•       Sleeping on your back or side is better. If on your back, then you can place a small pillow under your knees

•       if on your side, then place a small pillow between your knees. Which may help maintain a straight back.

Standing:

•       Using a mirror while standing up straight, look at your body to see the problem areas: crouched shoulders, bowed head, or your bent back. Correct your posture and see all the difference.

•       Try to Align your body parts properly. Your hips, knees, ears and even ankles in one straight line.

•       Don’t be too stiff. Just relax your shoulders and bend your knees a bit.

•       Make sure that your weight is evenly distributed on your feet when you are standing straight up. This is especially important if you are standing for long periods. Shift your weight accordingly.

Sitting:

•       Align your back properly and make sure that your hips are properly rested against the back of the chair (back is supported at all times)
•       Keep your shoulders straight and flex your arms at a 75° to 90° angle at the elbows (workstation should be at the height of elbows)
•       Align your upper body properly. Make sure that your back, neck, and heels are all aligned. Keep your knees at hip level and keep both your feet flat on the floor. Use a footrest if necessary.
•       If you are not getting enough back support try placing a small pillow or any kind of support so that you can sit with proper posture while working or driving.
•       Adjust the computer monitor if necessary to avoid slouching with your eyes glued to the screen.
•       Staying seated for prolonged periods of time can be disastrous to your body. Get up and walk around and stretch your back and shoulders to get your blood flowing.