Posture Training

Posture Training

Posture is the position in which you hold your body while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie so as to place the least strain on muscles and ligaments while you are moving or performing weight-bearing activities.

Good posture helps you in the following ways

  • Keeps bones and joints in the correct position (alignment) so that muscles are being used properly.
  • Helps cut down on the wear and tear of joint surfaces (such as the knee) to help prevent the onset of arthritis.
  • Decreases the strain on the ligaments in the spine.
  • Prevents the spine from becoming fixed in abnormal positions.
  • Prevents fatigue because muscles are being used more efficiently, which allows the body to use less energy.
  • Prevents backache and muscular pain.

Correct sitting position

  • Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
  • All 3 normal back curves should be present while sitting. You can use a small, rolled-up towel or a lumbar roll to help maintain the normal curves in your back.
  • Sit at the end of your chair and slouch completely.
  • Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
  • Release the position slightly (about 10 degrees). This is a good sitting posture.
  • Distribute your body weight evenly on both hips.
  • Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (Use a foot rest or stool if necessary.) Do not cross your legs.
  • Keep your feet flat on the floor.
  • Try to avoid sitting in the same position for more than 30 minutes.
  • At work, adjust your chair height and work station so that you can sit up close to your work and tilt it up toward you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
  • When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.
  • When standing up from the sitting position, move to the front of the chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

Tips and Precautions

  • Pull your abdominal muscles in and up toward your spine as you exercise.
  • Work with slow, controlled movements, breathing evenly, without holding your breath.
  • Tailor your number of repetitions and sets to your current level of core fitness.
  • If you have mild back pain, core-strengthening exercises may improve posture, ease symptoms, and prevent future pain. If you have severe back pain or injury, are out of shape, or have any medical problems, talk to your doctor before you start any exercise program. Some exercises may not be recommended.
  • Stop doing any activity that causes pain or makes pain worse.