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The Ultimate Guide To Good Posture

Posture is about far more than looking confident and poised. Sitting or standing in the right position makes sure our bodies function properly. You can improve yours, starting today!

Here’s a quick test to check your posture

1. Stand with your head against a wall
2. Place heels six inches from the wall. Your buttocks and shoulder blades should touch the wall.
3. There should be less than 2 inches between your neck or small of the back and the wall. A larger gap indicates bad posture and a curving spine.

DOS AND DON'TS

Sitting

DO:
-Keep your head straight and not tilted up or down
-Keep your shoulders back and try to relax
-Sit with your knees slightly lower than your hips
-Keep your feet flat on the floor

DON’T
-Try to keep your back ramrod straight
-Work without support for your arms
-Tuck feet under the chair
-Cross your legs above the knees, as this may cause poor circulation

Standing

DO:
- Keep your shoulders back and aligned
- Use your stomach muscles to keep your body straighter
-Slightly bend your knees to ease pressure on the hips
-Use quality shoes that offer good support

DON’T
- Stick your chest out. Instead, try to keep your chest perpendicular to the ground
- Stand in the same position for long periods of time. Move around and shift your weight
-Wear high heels when standing for long periods of time

Walking

DO:
-Keep your chin parallel to the ground
-Hit the ground with your heel first, and then roll onto the toe
-Keep your stomach and buttocks in line with the rest of the body

DON’T:
-Look down at your feet. Instead, look several feet ahead of you
-Arch your back

Running

DO:
-Keep your head up and looking forward
-Keep your arms loose and elbows at a 90 degree angle
-Lean forward slightly
-Hit the ground with the midpoint of your foot and roll it forward to the toe

DON’T:
-Hunch your shoulders
-Bend at the waist
-Lift your knees too high. Go with what feels natural.

Sleeping

DO:
-Use a firm mattress that provides support
-Minimise spinal curves by using pillows as necessary or upgrading your mattress
-Stretch before bed to ease tense muscles
-Sleep on your side with a pillow between your legs, on your back, or under your knees for better support

DON’T:
-Sleep on your stomach. It can cause pressure on the cervical spine (vertebrae in the neck)
-Sleep with a tall stack of pillows that causes your neck to bend unnaturally

Source: Greatist.com

 

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