Maintaining good posture is important for keep our bodies in the correct alignment, and reducing the amount of stress and strain placed on our joints and muscles. This allows our bodies to work more efficiently and reduces our risk of injury. But what does good posture look like?
When standing up straight, a natural “S” shaped curve of the spine should be present. There are a few ways to help maintain these two curves
- Keep a slight bend in the knees (about 5 degrees) – Do not lock them out
- Keep your core/stomach muscles tight
- Tuck in your buttocks
- Keep your head over your shoulders – Do not let it hang forwards
When sitting in a chair, good back support is important to maintain a neutral spine.
- Do not slouch
- Use lumbar support to maintain the natural curvature of the spine
- At rest, shoulders should be relaxed and supported with elbows at 90 degrees
- Keep feet flat on the floor with hips and knees at 90 degrees.
3 Simple Exercises to Improve your Posture
- Sit or stand up tall and gently squeeze your shoulder blades together for 5 seconds. Repeat 10 times.
- Perform a gentle chin tuck, keeping your head in a neutral position. Hold for 5 seconds. Repeat 10 times.
- Sit in a chair and gently extend your upper back over the chair. Hold for 5 seconds and repeat 10 times.