Perfect posture has many health benefits including, preventing back, neck, hip and knee pain, also giving your diaphragm and rib cage more room to expand as you breathe. Modern life and gravity conspire to pull us out of natural alignment. You can tweak your self back to proper alignment easily, if you make little changes throughout the day that involve your pelvis, legs and feet, you can create a foundation for better posture.
- We were created to move, not to stay upright in a chair all day. Because it's almost impossible to avoid chairs, the next best thing is to sit, using good posture.
- Start by uncrossing you legs and planting your feet on the floor. Then adjust your chair height so your hips are slightly higher than your knees. If you are doing it right, your weight will be evenly distributed in the chair between your hips, thighs and low back.
- Your shoulders should be relaxed and open. Your abdominal muscles should be firm but not to tight. Your head and neck should be in line with your spine.
- Your computer screen should be eye level so you don't have to bend your neck up or down. If you do data entry, place the work you are copying on a clip board at eye level so you don't have to bend your neck to see it.
- To avoid slumping imagine a string attached to the top of your head, pulling it up toward to the ceiling.
- Keep your knees relaxed when waiting in line at the grocery store, or even when brushing your teeth.
- Watch other people's posture. You will become more conscious of your own.
Try these exercises in alignment.
- Chin Glide: Bring your teeth together and slowly, softly glide your head backwards-1/4 to 1 inch without tilting it, until you feel mild tension. Keep your shoulders relaxed. Repeat 5 times.
- Mid- Back Makeover: Extend your arms out, and up to about shoulder height, bent at elbows with palms pointing up. Squeeze your shoulder blades together. Hold for 5 seconds. You should feel a stretch across your chest, and at the front of your shoulders. Repeat 5 times.
- Pelvic Tilt: Stand using good posture, Relax your hips and let your buttocks protrude somewhat. Place thumbs on lower ribs and fingers on hip bones.Tuck your buttocks under, so your hip bones line up under your lower ribs. Hold for 5 seconds. Repeat 5 times.
