Good Posture Guide
Here is a short guide of steps you need to consider to help improve your posture.
1. Identify what good posture is. We know that to have a good posture is beneficial, but what is a good posture? We’ve often been told to “stand up straight” but straight doesn’t mean uncomfortable or ridged. Maintaining the two natural curves of the spine is seen as an ideal posture, in a stationary position or whilst exercising or moving. Becoming aware of your body and how it works will help improve your posture. Speak with a good physiotherapist or personal trainer to have your posture assessed and advice on your posture.
2. Sit up, sit supported! For most of you reading this, you will be sat down in front of a PC or laptop. How are you sitting? Many of us spend a lot of time in front of a screen which encourages poor posture. You need to ensure that you are not slumped in your chair or leaning to either side. A good seating position is one which offers correct support throughout the body. If you are required to sit down for the majority of the day in your job you need to remember to sit supported. This means ideally, the majority of your body (weight) is in contact with the chair. Your shoulders should be in line with your ears. 75% of your body weight should be evenly distributed through your thighs, so ensure that your chair allows this. Your feet should also be flat on the floor, which will also help with support.
3. Stop the bad habits! These may include; slouching when watching the TV, working in poor light, Reading in a bad position.
4. Remind yourself to sit up. It’s only a small note, but by placing a post it note on your PC screen or car rear view mirror, will remind you to take ‘Time out’ from sitting in a poor position. But doing this frequently, it will help re-educate the body and brain into holding a better posture for longer.
5. Minimise Heavy Lifting. For some of us lifting heavy items is part of our job, but lifting heavy items too often will cause undue wear & tear and lead to inevitable injury. Health & safety requires most jobs that involve lifting to have aides such as hoists, trolleys or lifting trucks. Use items like these whenever possible. Heavy loads also includes managing your body weight too. If you carry excessive weight over a long time this will also cause damage to the joints and skin as well as placing stress on our internal systems. Maintain an ideal weight is very important part of having a good posture. Carrying items such as books, bags or laptops can also lead to bad posture over time. Try investing in a trolley bag so you can reduce your carrying load.
6. Sleep well. Get a good bed. And this does not include a water bed! It may seem like a good idea, but it will offer little in the way of support. A good bed/mattress will be firm but not too firm; giving you the comfort and support you need. Also consider a good pillow. There are many Orthopaedic pillows that will give you additional support around the neck.
7. Consider professional advice. This may be for many of you the best and easiest way to improve your posture. If you have practiced poor posture for a long time, your muscle and joints may have restricted movement. Speaking with a Personal Trainer or a Physiotherapist will help you correct and improve your movement by giving you corrective exercises to help strengthen weak muscles and develop stabilization muscles. Pilates is a great way of becoming more aware about the body and improving posture and strength. Also consider having massage especially a back and shoulder massage. This will go a long way to help reduce tight or over active muscles in and around the spine and you feel fantastic after too!
8. Enjoy the benefits. I could write a whole chapter on the benefits of having good posture. But her are just a few. You’ll be come more efficient, you’ll look slimmer, your feel less stressed, you’ll reduce joint wear & tear, you’ll be able to do more this includes exercise and you’ll live longer!
These are just a few tips to help you begin to enjoy better posture. If you would like some more information on how to attain and maintain good posture, visit the website at www.optimumhealthpts.co.uk or call 0800 6123228 and speak with a member of team.
