We all are aware that posture is important, but there may be some benefits of good posture that would surprise you. The typical benefits of healthy posture include reduced low back pain, decreased tension in your upper and mid-back, and less neck pain and headaches. Some unexpected benefits include breathing better, less jaw pain, and more energy, as well as better mood, digestion, circulation, core strength, and concentration. On top of that, you will have better exercise performance and simply appear thinner, taller, and more confident. There are small steps that you can take to improve your posture.
Ergonomics
When standing, ideally, your ear should be in an imaginary straight line with your shoulder, hip joint, and ankles.
- Engage your abdominal muscles and keep your chest lifted.
- Keep your weight distributed equally between both legs and keep your feet pointing straight ahead.
When sitting, choose a supportive chair, chest lifted, keep your hands relaxed and shoulders down.
Plan to do quick self-checks on your posture throughout the day.
Stretching
Micro stretching
- If you sit most of your day, stand and stretch your arms and front of your legs.
- Alternate sitting and standing even if you don’t have a sit/stand desk. For example, stand up and walk to the printer, walk in place during a meeting, or stretch between different projects.
- Cat/Cow: On the floor, move onto your hands and knees, inhale and look up while you drop your stomach toward the ground, exhale and arch your spine toward the ceiling and bring your chin to your chest. Repeat for one minute one to two times per day.
- Child’s pose: On the floor, sit on your shins with your knees splayed out to the sides. Fold forward with your arms stretching in front of you, buttocks lowered toward your feet, chest lowered toward the floor, and your forehead resting on the ground. Breathe and hold the stretch one to two times per day for one minute at a time.
Strengthening
- Because most everyone overworks muscle groups on the front of their upper body, it’s important to get more strength in the upper back to counteract what we do all day.
- Bring your shoulder blades together like you are squeezing a soda can between them. Hold for 5 seconds and repeat 5 times.
- Bridge: While lying on the floor with your knees bent, tighten your abdominal muscles, squeeze your buttocks, and slowly bring your buttocks up to make a bridge. Hold for 10 seconds, lower, and repeat. Repeat for one minute one to two times per day.
As always, visit your Doctor of Chiropractic to get adjusted. This will help your joints stay in alignment. He or she may educate you on specific stretches and exercises for your condition and posture.
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