POSTURE

Posture can tell you a lot about a person. It can tell you if they are confident and self aware, it can tell you if someone is shy and reserved and it can even tell you if someone is having a good day or bad day. Optimal posture will make you look better physically, it will improve circulation as well correctly balance the musculoskeletal system for optimal movement of the joints.  All these combined will make you feel better and in turn give you more confidence to go about your daily tasks.

Do you have optimal posture?

Optimal posture when standing will have a plum line run laterally just in front of the lateral malleolus (outside ankle) then bisect the lateral femoral condyle (lateral part of knee), then bisect the femoral head (hip bone), bisect the humeral head (shoulder) and then finally bisect the center of the ear.  When in this position it should feel easy and comfortable, if it feels like you are doing a work out to maintain this position you probably have some musculoskeletal imbalances that need to be addressed.

If you are someone who works at a desk all day, I’d first recommend getting a standing desk, if that is not an option then hire a specialist in ergonomics to make sure your desk, monitor, keyboard and chair are all fit for your body to achieve optimal balance. This is very important because the single hour or 2 you may spend in the gym to help with posture will be for not if the 8 hours at work you are sitting at a desk in poor posture.  To improve posture it will take a combination of postural stretches and exercises as well as everyday awareness.

Below are a few exercises and stretches to help improve your posture if you spend a lot of time at a desk.

1) SB Pec Minor Chest Stretch                        3 x 45sec each

2) SB Pec Major Chest Stretch                        3 x 30sec each

3) Prone Cobra                                              up to 9reps at 10sec on 10sec relax

4) Horse Stance                                             6-10 reps / side 5-10sec hold, 10sec relax

5) Supine Foam Roll Vertical                           up to 15min / day

A few tips for better posture at work:

1.Awareness: Learning what good posture is and recognizing when you are not in good posture is one of the best ways to learn. Set a timer for every 10min to remind yourself to sit up tall or stand up tall at your desk.

2. Try a standing desk at work as you will be more likely to sit for a short break

        a.If standing desk not an option:

   

   3.Place the top of your computer screen just above eye height when in optimal posture

   4.Make sure the keyboard is at a height where the elbows are bent to 90° and the elbows are supported at 90° with relaxed shoulders.

   

   5.The feet should be flat on the ground with the knees bent to 90°

   

   6.Get a good chair that can hold you with good lumbar support so you don’t slouch.