Daily I preach the importance of good posture to clients. Posture is a habit our muscles mold into. Good posture doesn’t just happen. We have to make a conscious effort to engage our core, pull our shoulders back, and tuck our chin. It takes consistency to make it a habit. Here are a few tips to help realign during the day.
If you’re busy with errands, pause to take a peek at your reflection. Are your shoulders rounded? Are you leaning more toward one hip? Is your head or belly protruding forward? Take notice, make adjustments. With practice, an aligned stance will feel more natural.
If you sit down a large portion of the day, make sure your ergonomics are in order. Elbows, hips, and knees should be at a 90-degree angle, computer screen at eye level. Include lumbar support to take the strain off the lower back. Stand up, walk, and rotate your head every 20 minutes.
Here are a few more tips:
- ➡Engage your mid-back muscles by bringing your scapulae (flat triangular bones on top of posterior ribs) closer together.
- ➡Slightly nod, then tuck your chin in, by moving it backward and not downward toward the chest.
- ➡”Zip” up your abdominals by contracting them (squeezing) and anchor your rib-cage down. Imagine hugging your spinal column with your abdomen.
- ➡When standing, imagine equally distributing your weight as opposed to leaning heavily on one side.
- ➡Alternate the side you carry extra baggage, or better yet the kind of bag you carry, e.g., messenger, backpack, crossover.
And if you don’t remember any of this, simply, stand tall and breathe deep!
Corina Miranda-Risnes
Integrative Fitness Therapy 