sitting too much

How is Your Posture?

How is Your Posture?

Do you sit for a good chunk of the day? Do you slouch and constantly look down at your smart phone or other devices?

If you answered “Yes” to either of these questions, then you are like many other people who are likely falling victim to bad postural mechanics. Because of the addiction to smart phones and other devices in today’s culture, along with prolonged sitting, a new epidemic has arisen. The persistent slouching and forward-jutting of the head leads to a host of negative consequences. Bad posture will yield more bad posture which will lead to compensations, limitations, dysfunctions, asymmetries, neck/spine and hip issues, pain, deformities, and other physiological and structural problems.

head forward posture

As a personal trainer and functional movement coach, I’m constantly preaching to my clients about posture during their workouts. The problem is, the time spent in a workout practicing good posture pales in comparison to the bad posture being practiced outside of training sessions, Yoga and Pilates classes, etc.

Just like we as a society have fallen into a habit of slouching, we must rebuild the habit of practicing good posture. This seems easy in theory, but can be a difficult task because it takes reminders, must be thought out, and is constant.

What is ideal posture and how should you look when standing and sitting?good posture versus bad posture

  • You should sit or stand tall. This means the spine should be neutral. The head, neck and back should not rounding forward, but should be vertical. There should be a slight curve in your lumbar spine (low back). Your ears, shoulders and hips should be in a straight vertical line.
  • Your shoulders should be relaxed and positioned down and back, not rounding forward.
  • By sitting tall, your core musculature will be ‘activated’.
  • The head should be positioned neutrally over the spine and not jutting forward or hanging down.

How to master your posture:

  • Set a timer on your phone or computer to go off every 5-10 minutes. This is your “good posture” reminder. Over time, you’ll be able to reduce the frequency of the timer and gradually ween yourself off of needing a timer at all.
  • When viewing small electronics, try to bring them up to your level rather than looking down at them. Position the electronic so that it is directly in front of you. For computer work, position the monitor so that the top third of the screen is level with your eyes and placed between 18 and 24 inches away from your face.
  • Stand more. Seriously, invest in a standing desk or a desk that can switch back and forth. Incorporating some standing/walking/stretching every hour can go a long way. Just make sure you stand tall with good posture.
  • Try to prevent weight shifting to one side or crossing of the legs. The more evenly distributed your weight over your feet and seat the better. If when sitting, your good posture position gets tiring, try alternating between sitting on the edge of your chair with sitting against the back rest. Utilizing a stability ball to sit on can also be very helpful.
  • Use a chair that has some lumbar support. Placing a small pillow or rolled up towel behind the lower back can also help.

Improving and maintaining good posture takes work. If you have been using poor posture, it may feel physically hard to stay in a good postural position for a prolonged period of time. This is where strength, core and flexibility training also help. Doing resistance training, being involved with Yoga and/or Pilates, and staying mobile and flexible can drastically help improve your posture as well as maintain it. Our team of certified personal trainers are happy to coach you to improve your posture. Contact us today for a free consultation!

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