What is good posture?
Posture is the position in which you hold your body upright against gravity while standing, sitting or laying down. Good posture helps to minimise the amount of strain imposed on our muscles, joints and ligaments whilst performing our daily activities. We are designed to move and most issues with posture come from when we are in sustained positions e.g. sitting, pulling weeds, leaning over etc.
Proper posture:
- Minimises muscle strain by keeping bones and joints in optimal alignment.
- Decreases the abnormal wearing of joint surfaces caused by overload and overstrain.
- Minimises ligamentous strain on the joints of the spine and posture loaded joints.
- Minimises fatigue due to more efficient use of muscles, allowing the body to use less energy.
- Helps prevents backache and muscular pain.
- Contributes to a more positive and assertive appearance.
How can you maintain good posture?
Good muscle and joint flexibility is vital for good posture. Strong postural muscles and a balanced muscle tone. An understanding of what is your correct posture will help remind clients to correct their posture especially with sustained activities.
What is the correct way to stand?
Most people when asked to stand with good posture immediately stand tall, arching their spine and pulling their shoulders back. It looks uncomfortable and is a far cry from a healthy standing posture. Keep it simple – try using PUPPET POSTURE !
Puppet posture is a term I have used to simplify the process of assuming correct posture. It works especially well with children as they can identify easily.
Imagine that you are a puppet with a string coming out of the crown of your head. Gently lift the imaginary string upwards to straighten your spine. Your arms and shoulders will assume the best posture they can for your current spinal function. Watch yourself in the mirror to visualise what you are achieving. Practice regularly, it gets easier as your spine and muscles gain strength.
Correct Sleeping Posture
Try to sleep on your back or side only. Sleeping on your stomach may cause lower back and neck strain. Use a quality contoured pillow that provides adequate support to your head and neck while sleeping. When arising from bed, move to the side of the bed and push yourself up sideways while swinging your legs off the side. When your back is painful you may place a pillow under your knees (when on your back) or between your knees (when on your side).
How to sit with good posture
Sitting for sustained positions should be avoided as most people will end up in a C shape which will eventuate in pain. If you need to sit, ensure your knees are lower than your hips, and that you are able to maintain your normal back curves. Use a good chair or saddle stool that assists with this. Use a lumbar roll or a good pillow to ensure your lower back curve is maintained.
