good posture FOR HEALTHY LIFE STYLE FOR ALL

good posture FOR HEALTHY LIFE STYLE FOR ALL

1. Good posture
helps prevent
back pain

2. Why is good posture important?
When it comes to posture, your mother did know
best. Her frequent reminders to "stand up straight"
and "stop slouching" were good advice.
Your spine is strong and stable when you practice
healthy posture. But when you stoop or slouch,
your muscles and ligaments struggle to keep you
balanced. If you have chronic backaches, healthy
posture will help relax your back muscles and may
reduce your pain. Practicing good posture may also
prevent backaches and other problems.

4. Your spine's curves
A healthy back has three natural curves: an inward
or forward curve at the neck (cervical curve), an
outward or backward curve at the upper back
(thoracic curve), and an inward curve at the lower
back (lumbar curve). Good posture doesn't mean
balancing a book on your head or standing at
military-style attention. It simply aims to maintain
these natural curves. In contrast, poor posture
actually leads to changes in natural spinal curves,
which can stress or pull muscles and cause pain.

6. Good standing posture
When standing, keep your chest held high and
your shoulders back and relaxed. Try not to tilt
your head forward, backward or sideways.
Instead, tuck your chin down slightly and pull
your head back and up as if to flatten your neck
against a wall.
Pull in your abdomen and buttocks. Make sure
your knees are relaxed, not locked. Keep your
feet parallel and your weight balanced evenly on
both feet.

8. Take the wall test
To test your standing posture, take the wall test. Stand with
your head, shoulder blades and buttocks touching a wall, with
your heels about two to four inches away from the wall. Reach
back and slide your hand behind the curve in your lower back,
with your palm flat against the wall.
There should be about one hand's thickness of space between
your back and the wall. If there's too much space, tighten your
abdominal muscles to flatten the curve in your back. If there's
too little space, arch your back so that your hand fits
comfortably behind you. Walk away from the wall while
maintaining this posture. Then return to the wall to check your
success. Practice maintaining healthy posture during your
daily activities.

10. Good sitting posture
Good sitting posture keeps your neck, shoulders and upper
back muscles relaxed. Choose a chair that allows you to rest
both feet flat on the floor, while keeping your knees level with
your hips. If this doesn't feel comfortable, try placing a foot
support under your feet to find the best position for you.
Stretch the top of your head toward the ceiling. Tuck your chin
in slightly. Keep your upper back and neck comfortably
straight. Keep your shoulders relaxed, not elevated, rounded or
pulled backward. Sit with your back firmly against the chair. If
your chair doesn't provide the support you need, place a small
cushion or rolled towel between the back of the chair and your
lower back curve.

12. Keep your shoulders straight
Pay attention to the position of your shoulders
when you're sitting or standing. Slouching or
rolling your shoulders forward shortens your chest
muscles and reduces their flexibility. But, if you
pull your shoulders too far back, you can develop
swayback, in which your abdomen sticks out too
far in front and your buttocks stick out too far in
back.

14. Check out your reflection
Stand in front of a mirror to see if you're
keeping your shoulders straight, or ask a friend
to evaluate your shoulder position. Your
shoulders should be in the same position as the
picture on the left. You may find that this is
difficult for you, especially if you work at a
computer or sit for long periods to read.

16. It all adds up
Although good posture should be natural, you
may feel wooden or stiff at first if you've
forgotten the sensation of sitting and standing up
straight. The key is to practice good posture all
the time. You can make improvements at any
age. Stretching and core strengthening exercises
may help because they strengthen the lower
abdominal muscles that support your spine.