7:28 AM
Good posture is essential to a healthy lifestyle, but it is
something that we often overlook. We sit hunched over a keyboard all day, or we
slouch as we are waiting in line at the grocery store. We then go to bed with
an aching back or a stiff neck. Good posture can
also help in losing weight for the fact that the muscles are stretched. The act
of muscle stretching is already a simple form of exercise and can already burn
up calories. Walking with your body straight is the correct way of walking. It
adds impact and intensity to walking when we make our body straight.
Standing
straight will help the body to build muscles around the belly and the lower
back. It also gives the benefit of improving the lower back pain and allows the
lungs to expand more and breathe in more oxygen which helps in boosting the
metabolism.
Imagine when
you are slumping you will see the exaggeration of your belly and if you stand
straight you will see the belly is also stretched out and tucked in. Bad
postures often lead to a lot of problems in our body such as chronic backache.
It is also associated to headaches and RSI (Repetitive Strain Injury).
When you slouch, your shoulders sag and your stomach is pushed
outwards. This can make you look heavier than you actually are and also seems
as though you are trying to hide or take up as little space as possible. It
appears that you are uncomfortable with the people around you or your current
situation. Proper posture has the opposite effect. When you stand correctly,
your waist is more defined, and your stomach is pulled in toward your abs. This
can make you appear slimmer and also seem to be in control of themselves and
their surroundings. A confident stance will help both your professional and personal
lives.
If you are just beginning to improve your posture, allow time for
your muscles to adjust to the change. It may seem uncomfortable at first, but
you will soon notice the benefits of standing, sitting, walking or sleeping
properly.
Posture
Perfect: Standing and Sitting
"Sit up straight! Don't slouch!" Mom
always said, and she was right (which kind of makes up for the time she told
you no one would notice that pimple on your forehead and the kids called you
"Cyclops"). But, despite Mom's admonitions, you may still slouch,
wedge the phone between your ear and shoulder, slump at your desk, or sleep on
your stomach. If you do, don't worry. There's hope for you yet.
Good posture actually means proper alignment of the
body. "From a side view, your ear, shoulder, hip, and ankle line up. When
this happens, the three curves of the spine are right along the body's center
of gravity and there is no uneven pressure on muscles, discs, or nerves.
Standing
First, plant your feet firmly on the floor (no
jutting your hip out or shifting from side to side), knees straight, but not
locked. Next, take a deep breath and roll your shoulders back, expanding the
chest. Contract your stomach muscles and press them back to your spine.
Your spine is kind of like an accordion. If yours
is squeezed together, lift the spine up as if you were fanning out the
accordion. Now, center your head right over your neck and shoulders, chin in
(most people stick their heads up and out, like a turtle or a turkey, which
strains the neck). Let your arms hang comfortably at your sides.
Take a moment to become conscious of what this
proper form feels like. Check yourself throughout the day and, if you're not,
take a moment to re-align yourself.
Simple steps for a Perfect standing posture:-
- Stand with weight mostly on the balls of the feet, not with weight on the heels
- Keep feet slightly apart, about shoulder-width
- Let arms hang naturally down the sides of the body
- Avoid locking the knees
- Tuck the chin in a little to keep the head level
- Be sure the head is square on top of the neck and spine, not pushed out forward
- Stand straight and tall, with shoulders upright
- If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
- Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far forward (anterior head carriage).
Sitting
Sit in a comfortable chair with, ideally, back
support and arm rests, both feet on the floor. Miss Manners may not approve,
but do not cross your legs. Sit up on your "sit bones;" try not to
slouch with your back bowed out.
If you're at a workstation with a computer, the
upper third of your monitor should be at eye level so that you're not
constantly looking down. If you type, use a copy stand to keep notes and memos
at eye level.
If you are perpetually on the phone, you might want
to invest in a headset, which prevents "Igor" ear-to-shoulder
syndrome. Using a wrist rest in front of your computer keyboard, you can keep
your wrists aligned to help prevent carpel tunnel (your wrists should be level,
not tilted up when you type).
Simple steps for a Perfect sitting posture:-
Sit up with your back straight and your shoulders back.
Your buttocks should touch the back of your chair.
All three normal back curves should be present
while sitting. A small, rolled-up towel or a lumbar roll can be used to help
you maintain the normal curves in your back.
o Sit at the end of your chair and slouch completely.
o Draw yourself up and accentuate the curve of your
back as far as possible. Hold for a few seconds.
o Release the position slightly (about 10 degrees).
This is a good sitting posture.
Distribute your body weight evenly on both hips.
Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
Keep your feet flat on the floor.
Try to avoid sitting in the same position for more than 30 minutes.
At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist.
Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
Keep your feet flat on the floor.
Try to avoid sitting in the same position for more than 30 minutes.
At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist.
Walking
Start by getting into proper "standing"
position. As you walk, keep your shoulders rolled back, spine lifted, head
balanced over your neck and shoulders, chin in. Take steps of equal length with
a heel-to-toe gait and let your arms swing naturally.
As you walk up stairs, instead of leaning forward
and placing all the pressure on the balls of your feet, remain upright and
place your whole foot firmly on the step. Contract your quadriceps and lift up;
repeat till you reach the top. This not only protects the low back but also
gives the quads a good workout!
Simple steps for a Perfect standing posture:-
· Stand up straight.
· Think of being a tall and straight. Do
not arch your back.
· Do not lean forward or lean back.
Leaning puts strain on the back muscles.
· Eyes forward, not looking down, rather
20 feet ahead.
· Chin up (parallel to the ground). This
reduces strain on neck and back.
· Shrug once and let your shoulders fall
and relax, your shoulders slightly back.
· Suck in your stomach.
· Tuck in your behind and rotate your hip
forward slightly. This will keep you from arching your back.
Sleeping
Maintaining proper alignment while sleeping is
tough because sleep habits are so ingrained and we're not, well, conscious
while we sleep. Still, you can train yourself to adopt a new position while at
rest (pregnant women who sleep on their backs, for example, must learn to sleep
comfortably on their sides during pregnancy).
Sleeping on your stomach is one of the worst for
body alignment and posture: with your head sideways, the neck is typically
strained and the low back arches. Better to try sleeping on your back, with one
pillow under your neck and one pillow under your knees (elevating the head too high
with several pillows strains the neck; the pillow under the knees supports the
low back).
Simple steps for a Perfect sleeping posture:-
· Select a firm mattress and box spring set that does
not sag. If necessary, place a board under your mattress. You can also place
the mattress on the floor temporarily if necessary. If you've always slept on a
soft surface, it may be more painful to change to a hard surface. Try to do
what's most comfortable for you.
· Try to sleep in a position which 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 your side with your knees drawn up
to your chest.
· Avoid sleeping on your stomach, especially on a
saggy mattress, since this can cause back strain and can be uncomfortable for
your neck.
· Try sleeping on your side, with just one pillow so
that the head and neck are aligned with the shoulder. You might also place a
pillow between your knees to keep the hips and knees in alignment.
· Try using a back support (lumbar support) at night
to make you more comfortable. A rolled sheet or towel tied around your waist
may be helpful.
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