It’s easy to overlook the importance of good posture, but without it, your overall health and wellness may be compromised.
Below are seven suggestions to help improve your posture.
Standing - Hold your head high and slightly back, chin lifted, shoulders back, chest out and stomach tucked in. If you’re standing for long periods try resting one foot on a stool for a while.
Sitting - Choose a chair with good low-back support. Your feet should be touching the ground, having your hips slightly higher than your knees, if need be use a footrest. And have a little space between your seat and the back of your knees. Your desk should be at elbow height. Empty your pockets of anything bulky, such as a wallet or phone, as this can cause hip imbalance. Get up and stretch frequently, ideally every 45 minutes. If you can’t stand and stretch then do some stretches sitting down.
Driving - Adjust your seat so that your knees are higher than your hips. If your seat doesn’t support your low-back use a small cushion for support.
Computer Work - Have your monitor 15 degrees below eye level and take a 1-2 minute break from your screen every 20 minutes. Have any work you need close and at the same height as your computer.
Sleeping - If you sleep on your side, have your knees bent and your head supported by a pillow and level with your spine. If you sleep on your back use a reasonably small pillow rather than a thick one. Try not to sleep on your stomach.
Lifting - Stand close to what you’re lifting and if possible squat down and straddle it. Lift it up by straightening your legs, keeping what you’re lifting/carrying close to your body.
Bending - Always keep your back straight when bending forward and always bend from your knees. Never twist your body as you bend.