Improve Your Posture
A correct posture promotes a strong and stable spine. Poor posture can weaken and add stress to body muscles, which may cause fatigue, back pain, headaches, and other health problems. According to the Mayo Clinic, the human spine uses three natural curves: the cervical curve at the neck, the thoracic curve of the upper back and the lumbar curve on the lower back. Good posture practiced over time helps maintain these three curves, preventing injury or debilitating conditions that are caused by subluxations or pinched spinal nerves.
Good posture is also essential to positive body language. The body language of someone with correct posture exudes a sense of alertness, strength, and confidence. Whereas poor posture exudes a sense of weakness, fatigue, and inactivity.
Practicing good posture on a regular basis can be a simple step to a healthier, more balanced you!
How to stand:
• Stand straight with the head up and in line with the rest of the body
• Tuck the chin a little bit to help maintain correct head level
• Hold your chest high
• Arms should be hanging down to the sides naturally
• Pull in your abdomen and buttocks
• Align your shoulders, neck and hips
• Keep feet shoulder-width apart in distance
• Distribute your body weight evenly on both your legs and heels
The Wall Test
Stand with your head, shoulder blades, and buttocks touching a wall. Your heels about two to four inches (5 to 10 centimeters) away from the wall. Reach back and slide your hand behind the curve in your lower back, with your palm flat against the wall. Ideally, you'll feel about one hand's thickness of space between your back and the wall. If there's too much space, tighten your abdominal muscles to flatten the curve in your back. If there's too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture. Keep it up throughout your daily activities.
How to Sit:
• Choose a chair that allows you to rest both feet flat on the floor, while keeping your knees level with your hips. If necessary, prop up your feet with a footstool or other support.
• Sit with your back firmly against the chair. If necessary, place a small cushion or rolled towel behind the curve of your lower back.
• Stretch the top of your head toward the ceiling, and tuck your chin in slightly.
• Keep your upper back and neck comfortably straight.
• Keep your shoulders relaxed — not elevated, rounded or pulled backward.
Most information from: Mayo Foundation for Medical Education and Research.
www.mayoclinic.com
