Posture Perfect: Standing and Sitting

Posture Perfect: Standing and Sitting

"Sit up straight! Don't slouch!" Mom always said, and she was right (which kind of makes up for the time she told you no one would notice that pimple on your forehead and the kids called you "Cyclops"). But, despite Mom's admonitions, you may still slouch, wedge the phone between your ear and shoulder, slump at your desk, or sleep on your stomach. If you do, don't worry. There's hope for you yet.

First, what is "good posture" and why do we need it? During a live chat on Medicomm, Dr Sudhir Shah defined good posture as proper alignment of the body. "From a side view, your ear, shoulder, hip, and ankle line up," Dr Shah explains. "When this happens, the three curves of the spine are right along the body's center of gravity and there is no uneven pressure on muscles, discs, or nerves."

So, how can we develop better posture? Easy, through awareness and practice! If you train yourself to become more conscious of your posture and practice the habits good posture requires (outlined below), these habits will become second nature and your posture will improve.

* Standing: First, plant your feet firmly on the floor (no jutting your hip out or shifting from side to side), knees straight, but not locked. Next, take a deep breath and roll your shoulders back, expanding the chest. Contract your stomach muscles and press them back to your spine.

Your spine is kind of like an accordion. If yours is squeezed together, lift the spine up as if you were fanning out the accordion. Now, center your head right over your neck and shoulders, chin in (most people stick their heads up and out, like a turtle or a turkey, which strains the neck). Let your arms hang comfortably at your sides.

Take a moment to become conscious of what this proper form feels like. Check yourself throughout the day and, if you're not, take a moment to re-align yourself.

* Sitting: Sit in a comfortable chair with, ideally, back support and arm rests, both feet on the floor. Miss Manners may not approve, but do not cross your legs. Sit up on your "sit bones;" try not to slouch with your back bowed out.

If you're at a workstation with a computer, the upper third of your monitor should be at eye level so that you're not constantly looking down. If you type, use a copy stand to keep notes and memos at eye level.

If you are perpetually on the phone, you might want to invest in a headset, which prevents "Igor" ear-to-shoulder syndrome. Using a wrist rest in front of your computer keyboard, you can keep your wrists aligned to help prevent carpel tunnel (your wrists should be level, not tilted up when you type).

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