“The Best Posture is your Next Posture” or in other words, Always Keep Moving.
Throughout the years scientists have observed strong correlation between abnormalities of posture and diseases of the nervous system.
English neurologist Scott Sherrington is the founder of modern knowledge of posture as a reflex activity. He discovered that muscles don’t just receive the information from nerves but they also send back the information to the spinal cord, which is important to things like muscle tone and posture.
Good posture is when we don’t even have to thinking about it but our body parts still have the correct alignment. We don’t consciously try to control how much tension our muscle should have against gravity.
Muscle flexibility and strength help maintain good posture.
Did you hear about the man that didn't think his posture could be fixed?
He stood corrected. ¯\_(ツ)_/¯
● Stand tall!
● Stand straight with your shoulders pulled backward.
● Tuck your stomach in.
● Line up your earlobes with the middle of your shoulders.
● Extend your head up. Think balloon lifting your head with a string in the top of your scull, but keep your chin tucked in. Chin parallel to the floor.
● Keep your knees slightly bent.
● Let your hands hang naturally at your sides.
● Stand with your feet slightly apart.
● Stand with weight over the the centre of your feet.
● Use quality shoes that offer good support.
“When you walk in shoes, your feet are pressing against a stiff substitute for the ground that makes the muscles in the feet have to work less than if you were barefoot.” - Daniel Lieberman, chair of the Department of H.E.B. at Harvard University.
That might result in weaker feet which are prone to problems like flat feet.
“The two main issues with people’s footwear are poor fit and heel elevation.” - Hylton Menz, a professor of biomechanics at La Trobe University in Australia.
Mickey Wiedemeijer, a researcher at University in the Netherlands advises to regularly switch up your shoe stylesn even if you don’t wear heels.
● Keep your feet on the floor or on a footrest, if they don't reach the floor.
● Don't cross your legs. Your ankles should be in front of your knees.
● Distribute your body weight evenly on both hips.
● Relax your shoulders and keep your forearms parallel to the ground.
● Avoid forward head posture.
● Use a lumbar roll to avoid excess low back flexion.
● Avoid sitting in the same position for long periods of time.
● At work try using a standing desk to alternate between sitting and standing.
● Keep any screens at eye or chest level when reading to reduce neck and upper back strain. Consider getting an Adjustable Monitor Stand and a wireless keyboard if you are using a laptop.
When you sit straight you increase the blood flow and circulation within your body.
A good posture also increases your oxygen levels.
If you are used to slouching all the time, it will take some time for the body to adjust to the new change.
● The pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.
● Sleeping on your back is often the most recomended. Try to sleep in a position which helps you maintain the curve in your back.
● If you’re concerned about wrinkles, it’s another reason to sleep on your back.
● If side sleeping, keep your back as straight as possible. Position a pillow between your legs.
● Mattresses generally should be replaced about every 10 years, and more often if you can afford it.
● If you cannot afford to replace your mattress, you can try flipping over your current mattress and placing a piece of plywood underneath in order to provide a bit more support.
● If you wish to sleep on your back, you should avoid eating a large meal before bed. Give yourself at least two hours to digest your meal.
● Lifting heavy objects by bending the legs rather than using the back.
● Do not bend forward at the waist with your knees straight