There’s something many health experts want you to know: your posture is terrible. Let’s talk about postural awareness, its importance when standing, sitting, and lying down, and how to correct yours today.

Like blinking and breathing, the way we position ourselves when we sit or stand, and even lie down, is something we do so naturally and so often that it takes minimal effort. Think about your body right now. Without moving, would you say you have good posture? Or are you slouched, sitting cross-legged, and leaning forward? 

Instead of posture being something that comes instinctively, health experts say just the opposite. Postural awareness should take some mental and physical effort with frequent checks for adjustments and repositioning. After all, good posture leads to increased energy flow through the body, improved oxygenation, and less pressure on spinal discs. 

Sit up, relax your shoulders, unclench your jaw, and let’s get you on your way to better posture.

Posture While Sitting

According to a study published in the Journal of the American Medical Association, the average American adult spends roughly 6½ hours a day sitting. The majority of that group is made up of people behind a desk at an office or a work-from-home setup. So how do you adjust your posture?

First and foremost, don’t slump over your desk. Instead, sit with your back against the back of your chair. You can place a lumbar pillow behind you to help keep with the natural curvature of your lower spine. Also, pay attention to how you’re sitting. You shouldn’t be sitting straight up but at a slight angle, leaning backward. Keep your knees bent, ideally at the same height as your hips (adjust your chair height if necessary), with your feet flat on the floor.

If you don’t already, sitting with proper posture is going to feel weird and even unnatural or uncomfortable at first. Ease into it by practicing a little bit each day. Remember to get up and move around often and readjust as needed.

Posture While Standing

Proper back alignment begins in your mind. Think about standing against a wall and keeping a piece of string tightly drawn through your body, from head to toe. You should feel tall, keeping your spine neutral.

In this position, keep your chin parallel to the ground and your shoulders and hips even. Make sure your belly is tucked in, and your hips and buttocks aren’t sticking out. Your body weight should be distributed evenly on both feet.

This same posture can be held when walking. Make sure to keep your shoulders down and back. Be mindful to swing your arms from your shoulders and not your elbows. Your arms should never swing in front of your body. Lastly, step from heel to toe. Avoid stepping with a flat foot or striking with your toes first. 

Posture While Lying Down

Posture while lying down on the couch or in a bed is just as important as posture sitting or standing. But how can I maintain good posture when I’m asleep? Of course, what your body does while sleeping is essentially uncontrollable; we understand that. But you can, at least, start with a strong posture before you drift off to sleep.

Regardless of how you prefer to sleep (side, tummy, back), the pillow you use should be firm and under your head and neck, not your shoulders. The mattress you use should also be firm and not sagging in the center. 

Try to sleep in a position that keeps the natural curves in your back if you can. When you’re on your back, this works by placing a pillow under your knees or a small lumbar roll under your lower back. On your side, you can bend your knees slightly, but try not to pull them all the way up to your chest.

Key Takeaways

• Good posture involves training your body to sit, stand, and walk so that the spine is in its most natural position and there is no unnecessary stress on the body’s spine, discs, muscles and ligaments. 
• One way to keep your posture in check is to set reminders on your phone every 60 to 90 minutes and do a total body reset.
• Invest in an ergonomic chair, lumbar backrest or pillow, saddle chair, or all, and rotate them throughout the day. 
• Good posture leads to increased energy flow through the body, improved oxygenation, and less pressure on intervertebral discs. 

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Small changes now lead to significant gains later! Whether you’re just getting started or working toward a bigger goal, we can lead you to success. 

Click here to get started: www.jphitness.com.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. You should always consult with your doctor before beginning any nutrition or workout program.