• What is Posture?
  • Why is Good Posture Important?
  • What are the Benefits of Good Posture?
  • Good Digestion
  • Breathe Easier
  • Lymphatic System
  • Prevent Bad Backs
  • Reduce Tension
  • Muscle Tone and Slimming
  • Improve Concentration

  • Posture When Sitting
  • Posture When Standing
  • Posture When Lying Down

  • What is Posture?

    Posture is simply the position our bodies adopt in response to the effects of gravity. It is the way we hold ourselves, in sitting, standing or even lying down. No single posture allows us to carry out everything we want to do and we adopt many different postures in order to do different tasks. 'Good' posture allows us to move in the way we want, causing our bodies the least amount of strain and damage.

    Why is Good Posture Important?

    If we sit, stand or lie in a poor posture for any length of time, it puts stress on the muscles, joints and ligaments. This can cause pain and damage, for example back, neck and shoulder ache. If you fall asleep in a chair and your head is unsupported, when you wake, your neck may feel sore. That is because the muscles and joints have been under strain and they are complaining. The same thing happens if you sit in a poor posture, for example in front of the computer, TV or at the wheel of a car, or walk in a stooped posture. Good posture is particularly important if you cannot move or change your position easily by yourself, or if you experience fatigue or muscle weakness. A good posture uses less energy - whether this is maintained by your muscles or by sitting in a supportive chair. Your postural muscles (the muscles that should hold you in a good posture) work more efficiently if they are correctly aligned which means they can allow you to move more freely.

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    What are the Benefits of Good Posture?

    • Keeps bones and joints in the correct alignment so that muscles are being used properly.

    • Helps decrease the abnormal wearing of joint surfaces.

    • Decreases the stress on the ligaments holding the joints of the spine together.

    • Prevents the spine from becoming fixed in abnormal positions.

    • Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.

    • Prevents backache and muscular pain.

    • Contributes to a good appearance.

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    Good Digestion

    Good digestion is an absolute foundation for good health, and for many people, is the first thing that can go haywire when health deteriorates. Keeping your rib cage in a good position, free and open means your digestion can work that bit easier.

    Breathe Easier

    Whilst it might take a bit of effort initially to improve your posture, it will certainly help your breathing. Shallow breathing is very common in those suffering health issues. As your posture improves, your muscles relax, and the respiration system can improve; this can have so many knock of effects for your health and wellbeing. Just sitting straight and breathing deeply and effectively can work wonders – give it a try!

    Lymphatic System

    Good posture has dramatic impact on your lymphatic system helping everything to move and pump effectively.

    Prevent Bad Backs

    Back problems are extremely common, and for some, unbelievably painful and debilitating. Good posture is absolutely vital if you have any issues whatsoever with back pain whether these are little twinges, or more regular and severe.

    Reduce Tension

    Tension is commonplace, and so many of us get so used to carrying tension in our bodies it becomes normal. But if your shoulders and upper back are tight, you can be sure there is some level of tension there. Of course you need to address the underlying issues, but working on your posture is simple, and easy to implement.

    Muscle Tone and Slimming

    As we age, muscle slowly but surely loses tone and function. This is often a key factor in the so called “middle aged spread”. From around 35 onwards, most people lose enough muscle yearly to account for 2 - 4 lbs of fat gained. So good muscle tone is extremely important. It helps with overall health and energy levels by helping your muscles to work efficiently and is definitely “anti-aging”! And for those who want to slim, working on posture can really help. Over time, the belly area can be the first to start heading in the wrong direction. Working on your posture consciously until it becomes normal and natural to carry yourself well, can make a huge contribution to your stomach and back muscles, and this will really help if you need to slim.

    Improve Concentration

    Studies have shown evidence of good posture improving both concentration and mental performance. As it is clear that if we are more relaxed, free of tension, breathing better, and digesting better, both sexes will perform better – it doesn’t really take a study to know this! And many would argue that good posture improves confidence, this is a more subjective matter, but it may well be the case for many people. Certainly, when confidence is low, we don’t tend to stand tall.

    Posture When Sitting

    Keep the chin tucked in Poke or jut chin forward
    Keep your shoulders relaxed, down and back Hunch shoulders
    Keep the head in midline, on top of and in line with the shoulders Hold your head forward of the shoulders or to one side
    Sit with your weight equal on both sides/cheeks of your bottom, well back in seat and feet flat on floor Sit with your knees higher than your hips (spine becomes 'C' shaped, knees can easily fall to one side leading to a twisted pelvis)
    Sit with a curve in your low back as this allows the pelvis to sit directly under the points of your shoulders so you sit on the bony points of your bottom Sit with your knees lower than your hips (bottom slips forward on the seat and knees knock together)
     Sit with your hips, knees at right angles, thigh levels with knees Sit with your weight on one side of your bottom (eg cross your legs) as it puts strain on your back

    Posture When Standing

    Keep the head in midline, on top of and in line with the shoulders Hold your head forward of the shoulders or to one side
    Keep the chin tucked in Poke or jut chin forward
    Keep the shoulders relaxed, down and back Hunch shoulders
    Keep your bottom tucked in Stick your bottom out
    Keep your knees very slightly bent Lock knees back straight
    Keep your feet slightly apart, in line with shoulders, and weight divided equally between them Stand with your weight on one leg more than the other (which can cause the spine to curve sideways)

    Posture When Lying Down

    When lying on your back, try and lie symmetrically rather than with a twisted pelvis. Avoid too many pillows under your head when lying on your back or side, as this can push your head up straining muscles and joints in your neck.
    Or when lying down make sure your legs are to one side. When sleeping, avoid lying on your front as it is impossible to keep your 'spine in line' in this position and may well cause neck pain as your head is permanently turned to one side.
    If your legs don't naturally stay straight when you are on your back, due to spasms and tend to twist to one side try pillows under your knees to keep them in line with your spine. Also be careful if lying on the sofa as this potentially could put your spine under quite a lot of strain and hence cause pain after a while if you are not supported in this position.