Ways To Develop A Good Posture
Good posture can be achieved by training your body to stand, sit and walk properly. As we all know, posture is the position in which you hold your body while standing, sitting or lying down. When you choose to have an ideal posture, you can perform an activity more efficiently. Poor posture can lead to various health problems such as fatigue, back pain, neck pain, and muscle problems.
Achieving a good posture can sometimes be challenging, but it is absolutely rewarding. We need to improve our posture so we can perform our tasks in the most efficient ways. There are a lot of things that we can accomplish if we learn to have the proper way when we sit, walk, stand, and do movements in our daily lives. A good posture also promotes better health and improved overall wellness.
Learning More about Posture
There are two types of good posture: dynamic and static. Dynamic posture refers to how you hold yourself when you are moving your body, like when your walking or running. The other one is static posture, which deals with how you hold yourself when you are not moving, like when you're standing, sitting or sleeping. Many factors lead to bad posture. These factors can result in the degradation of the spine, as well as injuries like a herniated disc.
The spine has three natural curves: neck (cervical spine), mid-back (thoracic spine), and lower back (lumbar spine). Good posture should support these curves. It is also noteworthy to bear in mind that poor posture is a bad habit people should avoid it. Besides, other factors can add to improper postures, such as using a desk that does not have excellent support. When equipment in the workplace is arranged setup that makes you to slouching throughout the day or continuously hunching over the phone.
So how can we achieve a good posture? Here are some ways to keep in mind.
When You Are Standing
The correct standing alignment includes putting most of your weight on your feet. Apart from that, keep your knees slightly bent to help absorb shock, tuck your stomach in so you're not arching back and keep your feet on the shoulder so you're distributing your weight evenly.
To prevent slouching when standing, stand up and elongate your spine. It will help if you stay relaxed while doing it. Settle your feet firmly on the floor. Slowly lift your toes and then your heels.
Elongate your spine as you find that center point between that arch and tuck. While doing this, keep lengthening your neck and staying tall, as you gently pull your shoulders down. Finally, level your head and your chin. The result is a great standing posture.
When You Are Sitting
People tend to slouch when they are in a sitting position. Touching your lower body to the back of the chair can help prevent this and give your back some support. Crossing your legs might become your habit already, but it is always recommended to keep your feet on the floor. Have your knees curve at the right position and even higher than your hips. Crossing your legs shifts your pelvic alignment, which can also affect the adjustment in your lower back.
Sitting in one position puts stress and strain in one area and given this, there must be an ergonomic workspace, so those body parts are not taxing out while working.
Nowadays, it has been discussed that sitting is a new form of smoking because of the negative health issues it brings, including cardiovascular heart disease. Our health is suffering the consequences because of sitting for extended periods.
Finding the correct position while you're sitting is one of the best things to do to keep a good posture. Here are a few tips.
Support Your Back. For instance, if a chair in the office cannot provide the lumbar support, grab a small towel and roll it up, or a small pillow will also work. This support device will help you maintain good posture.
Adjust Your Chair. Move your seat up and down until your legs are parallel with the ground, and your knees are even with your hips. Keep your elbows by your side and extend your arms into an L shaped bend. If the arm is overextended, it could add stress to the muscles in your arms and shoulders.
Put Your Feet on the Floor. Your feet should be levelled on the ground if you're wearing heels. Experts say that removing them will be more comfortable.
Keep Your Monitor at Eye Level. From your seated position, move the monitor directly in front of you and adjust the height of your monitor. The top of your computer screen should be elevated at the right height. Computer monitors that are too high can strain your neck and eyes.
Position Your Keyboard Correctly. The keyboard should be in front of your monitor. If you have a keyboard that placed too high, then you would have to tilt your wrist at an awkward angle to type.
Use Your Speakerphone. Use the speakerphone when you receive a call and cannot drop what you are currently doing. Making curves on your neck to cradle the phone can cause a stiff neck and muscle pain that can be damaging over time.
Take Regular Breaks. Several short breaks in a day are much better than taking one long break. When you take a break, stand up and walk away from your desk if you can.
When You Are Sleeping
Sleeping is quite a different thing because you are in a relaxed mode. However, if you find yourself waking up with pain in the neck and the lower part of the body, it means that you either need to change your sleeping position. Also, find a mattress or pillow that is not too soft or too firm. In choosing the right pillow, you need to check if this is too high or low. Your neck will be bent abnormally if this is out of alignment. It will cause muscle and joint strain. Poor pillow support can cause obstructed breathing, which is sometimes the cause of snoring.
It is best to sleep in a way that you maintain the curve in your lower back. Lay on your back with a pillow under your knees. It is also preferable not to sleep on the side with your knees drawn up to your chest.
Good Posture at Work
When it comes to proper posture, it is also best to look for other things to fix it. By merely checking yourself in the mirror, it will allow you to be aware of your posture throughout the day and make corrections when you need them.
At work, it is also best to invest in a sit-stand desk to help guide you with the proper posture when you are at a sitting or standing position. This equipment will be worthy of your investment. It can help you not only with your posture but also how to avoid the effects of a sedentary lifestyle nowadays.