Posture means the position in which someone holds their body when standing or sitting.
There are two types: Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something. Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping.
The key to good posture is the position of the spine. The spine has three natural curves – at your neck, mid/upper back, and lower back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.
Poor posture can be bad for your health. It can:
1. Misalign your musculoskeletal system
2. Increase pressure on the spine, making it more prone to injury and degeneration
3. Cause neck, shoulder, and back pain
4. Make it harder to digest food
5. Make it harder to breathe
6. Decrease flexibility
7. Affect how well joints move
8. In women it can lead to imbalance in the core muscle leading to incontinence and/or pelvic organ prolapse
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6 Best Exercises to Improve Your Posture
- Child’s pose
This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.
To do this:
a. Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
b. Fold forward at your hips and walk your hands out in front of you.
c. Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
d. Gently place your forehead on the floor or turn your head to one side.
e. Keep your arms extended or rest them along your body.
f. Breathe deeply into the back of your rib cage and waist.
Relax in this pose for up to 5 minutes while continuing to breathe deeply. - Forward fold
This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening.
To do this:
a. Stand with your big toes touching and your heels slightly apart.
b. Bring your hands to your hips and fold forward at your hips.
c. Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can.
d. Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
e. Tuck your chin into your chest and allow your head to fall heavy to the floor.
Remain in this pose for up to 1 minute. - Chest opener
This exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward. Strengthening your chest also helps you stand up straighter.
To do this:
a. Stand with your feet about hip-width apart.
b. Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
c. Keep your head, neck, and spine in one line as you gaze straight ahead.
d. Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
e. Breathe deeply as you hold this pose for 5 breaths.
f. Release and relax for a few breaths.
Repeat at least 10 times. - High plank
The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture.
To do this:
a. Come onto all fours and straighten your legs, lift your heels, and raise your hips.
b. Straighten your back and engage your abdominal, arm, and leg muscles.
c. Lengthen the back of your neck, soften your throat, and look down at the floor.
d. Make sure to keep your chest open and your shoulders back.
Hold this position for up to 1 minute at a time. - Side plank
You can use a side plank to maintain the neutral alignment of your spine and legs. This energizing pose works the muscles in your sides and glutes. Strengthening and aligning these muscles helps to support your back and improve posture.
To do this:
a. From a high plank position, bring your left hand slightly in to center.
b. Shift your weight onto your left hand, stack your ankles, and lift your hips.
c. Place your right hand on your hip or extend it up toward the ceiling.
d. You can drop your left knee down to the floor for extra support.
e. Engage your abdominals, side body, and glutes as you maintain this pose.
f. Align your body in a straight line from the crown of your head to your heels.
g. Look straight ahead of you or up toward your hand.
h. Hold this pose for up to 30 seconds.
Repeat on the opposite side. - Glute squeezes
This exercise helps to strengthen and activate your glutes while relieving lower back pain. It also improves the functioning and alignment of your hips and pelvis, leading to better posture.
To do this:
a. Lie on your back with your knees bent and your feet about hip-distance apart.
b. Keep your feet about a foot away from your hips.
c. Rest your arms alongside your body with your palms facing down.
d. Exhale as you bring your feet closer to your hips.
e. Hold this position for 10 seconds and then move them further away from your hips.
f. Continue this movement for 1 minute.
Do this exercise a few times per day.
You’ve likely heard that sitting is the new smoking. Research suggests sitting for most of your day increases your risk for cardiovascular disease and diabetes. As technology keeps us strapped to computers and electronic devices, more of us are sitting for longer periods of time than ever before. And our health is suffering the consequences.
While you may not be able to swap your desk job for one that requires you to walk or stay active all day, there is one thing you can do to improve your health right now: Sit correctly
Bodies uses learnt motor patterns to perform everyday activities. When we sit, stand, walk or move – our body follows previously learnt motor patterns. If the body has learned to slouch – that’s what it will do.
