Poor posture can cause muscle and joint aches and pains as well as back, neck and shoulder stiffness. The average person spends 20 hours a day sitting or lying down. Research has shown that reducing time spent sitting to less than 3 hours a day can increase life expectancy by 2 years.
Good posture can increase productivity and generate positive thoughts. We burn 20% more calories standing as opposed to sitting. Poor sitting habits can be caused by an unsupportive mattress, obesity, stress, genetics, poor footwear and weak muscles.
How can I improve my posture?
- Stand up straight and tall
- Keep your shoulders back
- Keep your head level
- Let your arms hang down by your sides
- Pull your stomach in
Can poor posture be corrected?
It takes 30 days of postural exercises to make a difference. Exercises to increase your abdominal core muscles will help, along with chest stretching and breathing exercises.
Tips to improve posture:
- Standing
- Keep your chin horizontal.
- Keep your ears over your shoulders.
- Keep your shoulders back and relaxed.
- Balance your weight evenly on both feet.
Remember: your ears, shoulders, hips, knees and ankles should all be in a straight line.
- Walking
- Avoid hunching.
- Avoid looking at the ground.
- Keep your chin parallel to the ground.
Remember: your heel should strike the ground first and then roll forwards through the foot.
- Sitting
- Sit upright.
- Keep your shoulders back and try to relax.
- Sit with your knees slightly lower than your hips.
- Keep your head straight and your chin horizontal.
- Avoid slouching or slumping.
- Whilst there are many myths about sitting with your legs crossed, one side effect is that it can result in poor posture.
