Improving Posture
We live in a society where either posture is not taught, or it is taught in such a way that kids come to resent it, meaning they have a parent or grandparent that is always telling them “don’t slouch” or “stand up straight!” Typically when this happens, a person’s first reaction is to thrust their shoulders back and stick their lower back out which in turn creates even more of a problem. Holding your shoulders rigidly back, and putting too much curve in your lower spine can cause just as many problems as slumping with shoulders rolled forward. Even though this is what is often thought of as appropriate posture, it actually is not.
Whatever the reasons for bad posture, whether it be poorly designed desks when we are in school, bosses who don’t have ergonomic chairs for those who sit at a computer all day, or just our own misunderstanding of what good posture is, bad posture has become a real problem for all of society.
Bad posture can be caused by a number of reasons such as, sitting for too long, standing for too long, being depressed or anxious, using poorly designed furniture, and stress. However, whatever a person’s reason for poor posture, anyone can change their posture at any time with just a little effort. Keep in mind it is not necessary to expend large amounts of effort on good posture. Remember that holding shoulders rigidly back, and having excessive curve in the lower back is not good posture, but simply another form of bad posture.
Bad posture may cause back problems, and exacerbate existing health problems even if the existing health problems such as a seasonal cold aren’t severe or permanent. So, what can you do to improve your poor posture?
The first thing you want to do when it comes to improving your posture is to become aware and understand what good posture really is. Good posture is when your spine is straight but with a slight curve in the lower spine, and your shoulders are rolled back just a bit (but not rigidly so) so that it is as if your shoulder blades could slide down your back. Your chin should be level with the ground, not drooping as if it were going to tuck into your chest.
The best way to get an idea of this is to stand up straight, but not too rigid. Imagine there is a metal string hanging from a hook in your ceiling that is attached to the top of your head. Pretend that this string can pull up just enough to align all the bones in your skeleton just right so that your head, neck and shoulders are aligned with your spine and on down to your feet. This is what it is like to have good posture. You can perform the same test when sitting, just make sure you have a chair that allows your feet to rest flat on the ground. If you are a woman wearing heels, they automatically throw your spine out of alignment by tipping your pelvis unnaturally forward.
Some other things you can do to improve your posture are using an ergonomic chair (with lumbar support) at your desk, and/or lower your chair so that your feet rest flat on the floor while you are sitting at your desk. A footrest may help too. Another is not to sit for long periods of time without getting up and walking around a bit, even if it is just to walk around your desk or cubicle space. You should also take time to stretch, or better yet begin practicing Office Yoga which are yoga postures you can do at your desk. Taking classes such as yoga or tai chi or Pilates that emphasize good posture can help as well.
When you find yourself slumping or sliding back into your old posture habits don’t be too hard on yourself. Instead simply be gentle and kind with yourself and begin to practice good posture again. In time good posture will become a habit. Remind yourself with sticky notes at your computer or around the house wherever you spend the most time. When it does you will notice that you feel a lot better. You may even find that you can handle stress better as well. These are only a few of the benefits of good posture, there are many others such as less or no back pain. Improving your posture will improve the quality of your life.
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