Posture
Posture - the Physical: Good posture helps to alleviate & prevent many physical conditions related to: 1) Muscular-Skeletal: Relieves back, neck & shoulder pain, arthritis, fibromyalgia, chronic pain disorders; 2) Muscle & Joint: Reduces strain which lowers risk of injury & chronic pain; 3) Respiratory Function: Allows for greater lung capacity & oxygen intake; 4) Digestive Health: Supports abdominal organ alignment leading to improved digestion & decreased intestinal discomfort & acid reflux; 5) Postural Abnormalities: Decreasing child & adolescent growth malformations; 6) Occupational Impact: Decreases workplace injury & increases work productivity. Can good physical posture influence the health of your body?
Posture - the Psychosocial: Good posture positively impacts our feelings & interactions with others. Notable impacts are: 1) Personal Feelings: Improved mood, confidence, general well-being, emotions, self-esteem & stress reduction; 2) Thinking: Improved cognitive function; 3) Social Interaction & Communication: Improved, positive messaging, critical & non-critical conversations; 4) Body Image: Positive body image, perception & attractiveness to others. Can positive body posture influence the health of your mind and social well-being?
Poor Posture: Poor posture happens slowly over time & is influenced by a variety of factors. 1) Sedentary Lifestyle: Improper sitting/inactivity weakens spinal muscles; 2) Muscle Imbalances: Weak/tight back, core & hip muscles disrupts natural alignment; 3) Technology Overuse: Electronic devices cause the head to tilt down & forward; 4) Heavy Bags: Routinely carrying weight on one shoulder or hand creates imbalances; 5) Poor Ergonomics: Workstations, chair, computer setup; 6) Sleep: Poor mattress & pillow support; 7) Footwear: High heels & poor fitting or worn shoes; 8) Overweight/Obesity: Excess weight with under-developed muscles; 9) Stress/Anxiety; 10) Injuries to spine & limbs; 11) Genetics: Family history (e.g., scoliosis); 12) Chronic Conditions: Osteoporosis, arthritis or muscular dystrophy; 13) Congenital: At birth conditions.
Stand Up for Posture: Steps to improve posture: 1) Be Mindful of your posture; 2) Sit Properly: Back straight & in a natural curve, feet on floor, knees at or below hips; 3) Stand Tall: Evenly distributed weight over feet, feet at hip width, engage core, head level; 4) Proper Ergonomics: Computer screens at eye level, keyboard/mouse at elbow level; 5) Stretch & Strengthen Muscles: Core, back, neck, chest, shoulders, hip flexors; 6) Posture Aids/Correctors: As recommended by a clinical specialist; 7) Healthy Body Weight; 8) Footwear: Comfortable, proper fit, low/no heels, good toe splay; 9) Sleep: Mattress & pillow supports natural alignment; 10) Healthy Eating/Hydration: Strengthens muscles & bones; 11) Posture Exercises: Strength & flexibility; 12) Professional Help with chronic postural pain/conditions; 13) Be Patient: Improving posture requires daily effort & awareness. Make an effort to incorporate all of these tips into your every day.
Posture Exercises: Multiple muscle groups need to be strengthened & stretched to achieve good posture. Some of the recommended posture exercises are: 1) Chin Tucks; 2) Shoulder Squeezes; 3) Chest Opener; 4) Cat Cow Stretch; 5) Wall Angels; 6) Hip Flexor Stretch; 7) Planks; 8) Wall Posture Check. Search videos to find the exercise that is right for you & create a daily routine that fits your lifestyle. The best exercise is the one that you maintain. Start with short, timed exercises to build a daily habit. Once you build the habit, then gradually increase the time, frequency & varied exercises.
Desire, Awareness, Consistency: You can wish for better posture, but you need the desire to make it happen. Commit to improving your posture. Frequent & daily awareness of one’s posture is needed to develop proper alignment. Think about your posture when you are sitting, standing, walking, working and relaxing. Make changes to your environment (chair, desk, shoes, etc.) to help you reach your goal. Consistently perform one or more of the exercises every day to improve strength & flexibility. It took a lifetime to develop poor posture. Make it a lifetime effort to develop, improve and maintain good posture for a happier & healthier life.