Ways To Develop A Good Posture
Good posture means training your body to stand, sit and walk properly. Posture is the position in which you hold your body while standing, sitting or lying. Ideal postures are those assumed to perform an activity most efficiently. It is the position which you hold your body upright while standing, sitting or lying down.
Having a good posture is not easy as we need to stand up straight, but how we should improve posture is very difficult as you need to train your body to stand, walk and sit in a position where it is less strain. The goal of good posture is to minimize strain and placed it in the supporting muscles and ligaments during movement.
There are two types of good posture: Dynamic posture is how you hold yourself when you are moving your body, like when your walking or running. The other one is static posture, and it is how you hold yourself when you are not moving, like when you're standing, sitting or sleeping. There are many things that can lead to bad posture, can result in the degradation of the spine and can lead to more injuries like a herniated disc (A herniated disc occurs when a portion of the nucleus pushes through a crack in the annulus.)
The spine has three natural curves, neck (cervical spine), mid-back (thoracic spine) and lower back (lumbar spine); good posture should support these curves. Poor posture is a bad habit that someone gets into. However, other factors can add to improper posture like having a desk that does not have a good setup that makes you to slouching throughout the day or regularly 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. You need to stay relaxed as you lengthen as much as you can. Plant your feet firmly in the floor. Slowly lift your toes and then your heels. Press your whole foot into the ground.
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 feel natural as blinking, but it is always recommended to keep your feet on the floor, with 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 put stress and strain in one area and given this, there must be an ergonomic space workspace, so those body parts are not taxing out while working like your eyes and wrist while.
Nowadays, it has been discussed that sitting is the 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 more extended periods of time.
Finding the correct position while your seat is the best thing to do when it comes to a sitting position. Here are some 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. Plant your elbows by your side, and extend your arms into an L shaped bend. If the arm is extended too much, 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 your wearing heels, 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 is tall, 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 for work. it can be also used if you are most of the time typing or writing. 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 lower body means that it's either you need to change your sleeping position or your mattress or pillow are too soft or too firm. Sleeping position is quite comfortable to resolve as you need to check and be aware if you have to sleep a different position.
It is best to sleep in a way that you maintain the curve in your lower back. Lying 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.
It is also best to choose a mattress that does not sag. 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 an obstructed breathing which is sometimes the cause of snoring.
Good Posture at Work
When it comes to the proper posture, it is also best to look for other things to fix it. By merely checking yourself on the mirror it allows 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. Many people believe that this furniture is worthy of your investment. It can help you not only with your posture but also with the sedentary lifestyle which is the problem of the many office workers nowadays.