Top Tips for Perfect Posture:
I was told a lot when I was younger to stand up straight, not to slouch. Sound familiar? For some a perfect posture comes naturally, their movements have grace. But for most of us, well…. not quite.
Due to the way we live our lives today, we end up spending most of our time sitting, and the human body was simply not designed for today’s lifestyle. Bad posture can affect us in many ways, it can alter the way people perceive us and it can even contribute to a negative state of mind. But what can you do about it? There are some easy little tricks you can do every day to work on improving your posture.
Bad posture contributes to:
- Back, neck and shoulder pain
- disk degeneration which can lead to arthritis
- spinal dysfunction
- Rounded shoulders
- Pot Bellies
With this in mind, it’s well worth investing a bit of time each week to work on your posture. Good posture is its own reward, you will breathe and move better, improve back and neck pain and you will look fabulous!
How do you achieve perfect posture? Well there is no one size fits all, as we’re all so very different, but consistent exercises performed correctly, along with sitting correctly and taking plenty of breaks will definitely help. As we all sit so much, it’s important to get your sitting posture right, as this is where most of the damage is done. Here are a few tips to get you started:
Correct sitting posture:
- Sit up with your back straight and your shoulders back, making sure your buttocks are touching the back of the chair.
- All three spinal curves should be present. A small, rolled-up towel or a lumbar roll can be used to maintain these.
- Distribute your body weight evenly on both hips.
- Bend your knees at a right angle. Keeping your knees even with, or slightly higher than your hips. (You can use a footstool).
- Don’t cross your legs, but if you do, cross them at the ankles, not the knees.
- Keep your feet flat on the floor.
- Try to avoid sitting in the same position for more than 30 minutes.
Perfect Posture Tips:
I find that it helps to visualise when checking my posture, here are a couple of good pointers which I always find helpful:
- Lift your sternum or breastbone towards the ceiling, this will bring your shoulders back and allow your chest to open and your breath to flow.
- Imagine a piece of string coming out of the top of your skull and imagine that you are pulling it up towards the ceiling, this will encourage your spine to lengthen.
- Hold your palms up : This sounds almost too good to be true, but it really works! Simply turn your palms until they’re facing upwards. So anytime you’re in a sitting position and don’t need to use your hands, simply rest your hands against your thighs palms facing upwards. You’ll notice that it feels like someone is gently pulling back your shoulders. If you’re using one hand, just use your free hand. You should still be able to feel the difference.
And always stretch stretch stretch, remember the rule of ‘curve reversal’. If you’ve been hunched over your desk, simply stretch in the opposite direction.