Blog, Healthy Adults

Good Posture Matters

Good Posture Begins at a Young Age

Cultivating good posture strengthens back strength now and decreases health risks later. Encourage children to have good posture by being a role model of good posture. Helping children obtain good posture begins with awareness and leading by example. When children have good posture they have a positive state of mind, feel better about themselves and are more confident.

Stand up straight. Sit straight. Don’t slouch. Sound familiar. Good body posture. We all want it to have good posture, but if your muscles are too tight or weak, it’s unlikely to enhance posture. Follow some of these quick tips, suggested by Gina Piazza, to feel better, look great and obtain good body posture.

3 Steps to Better Posture

  1. When Seated: Be conscious of your sitting habits at home, at the office, and in the car. Keep both feet flat on the floor, so that the knees are level with hips.
  2. When Standing: Stand tall. Pull in abdominal muscles and envision a string at the top of the head holding it aligned. Your weight should be divided equally on both feet.
  3. When Sleeping: Sleep on a firm mattress preferably on the side. If you are unable to obtain this position try lying on the back with a pillow under the knees.

Promote Upper And Lower Body Postural Symmetry

Lie on the floor with the ball under both heels, legs straight. Slowly roll the ball with heels to the right and at the same time turn the head to look to the left. Repeat on the left side looking over to the right and hold. In addition to enhancing posture, this exercise:

  1.  Increases and improves the range of motion of the hips, and
  2.  Strengthens the abdominal muscles to help decrease the occurrence of lower back injury.

5 Simple Adjustments to Help improve Your Posture

Our everyday posture impacts our health and our attitudes. It’s not only at the desk or workstation that we have to consider our posture. Renew your posture with these easy tips.

  1. Driving too long? Make regular stops and stretch.
  2. Wearing high-heeled shoes? Change to low-heeled or flat shoes.
  3. Sleeping on a soft mattress? Invest in a firm mattress.
  4. Standing for prolonged periods of time? Put one foot up on a small stool to help reduce stress on the lower back.
  5. Carrying a heavy handbag or backpack? Use a small wallet or lighten up on the bag.

Help Eliminate Poor Posture with the Pelvic Raise.

Sit on a G Ball. Walk forward and lean back until the head, shoulders and upper body only are leaning against the G Ball. Pull your abdominal muscles inward. Your hips should be unsupported by the ball and lower than the upper body. Position your arms to form right angles with the head. Then squeeze your buttocks and lift your hips so the body is parallel with the floor. Repeat this position a few times. Then place a small ball between the knees and do the same exercise.

This Pelvic Raise Exercise:

  1.  Develops the inner thigh muscles (adductors) to serve as stabilizers;
  2.  Increases the hips which help to enhance posture;
  3.  Reduces hip rotation and helps bolster level hips;
  4.  Helps decrease the incidence of lower back injury
  5.  Elevates body awareness and balance

Can Driving Lead to Poor Postural Habits? Definitely!

Shown is a poor driving position. Recognize this? The driver’s head tilts forward and arms are extended. This driving position can lead to pain and pain in the back, neck, shoulders, and wrists.

Steps for Good Driving Posture:

  • Sit upright and firmly against the seat.
  • Sit at a comfortable distance from the steering wheel.
  • Keep shoulders back, arms bent when holding the wheel.
  • Bend knees so they are at the same level as hips.
  • Position feet close enough to reach the pedals easily.

Good driving practices include common sense. Relax during a stressful daily commute. On long drives, take occasional stops to stand, stretch and enjoy and appreciate the view.

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