Word posture comes from the Latin word-positura = position.
Definition of posture is the position in which you hold your body upright against gravity while standing, sitting or lying down.
Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement.
So here are few things to do to improve your posture:
1/ POSTURE WHILE STANDING
To achieve correct posture while standing, the ears, shoulders, hips, knees, and ankles should align in one straight line. To give you a mental image of what good posture looks like, imagine a plumb line running from your earlobe. If you have correct posture, the line would hang straight to the middle of your anklebone.
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- Evenly distribute weight on both feet while standing. If someone push ypu and easily make you lose your balance, that means your body weight isn’t evenly distributed on your feet.
- From the side, your ear hole, point of the shoulder, hips, and ankles should line up vertically on top of each other and from the front your left and right shoulder should be evenly aligned as should your left and right hipbones.
- Chin and the floor should be parallel
2/ POSTURE WHILE SITTING
Sitting improperly is the single most detrimental thing to our posture. Instead of using our skeleton to support our weight, we let our chairs do all the work.
It’s harder to maintain good posture while sitting than standing, so the first thing you can do to mitigate its ill effects is simply to start sitting less. Take a break every 30 to 45 minutes to get up and move your body.
So you should:
- Distribute your body weight evenly on both hips.
- Keep your feet flat on the floor,with knees, hips, and elbows bent 90 degrees.
- Sit up with your back straight and your shoulders back(don’t slump forward!). Your buttocks should touch the back of your chair.
- Take frequent breaks to stand up and move around.
3/ POSTURE WHILE SLEEPING AND LYING
Many people overlook the importance of good posture while sleeping, but the way you sleep can affect your waking life in various ways, including your emotional and physical well-being.
So what is the best position for sleeping and lying down?
No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.
- Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent).
- Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
- Avoid sleeping on your stomach. When you sleep on your stomach, your spine is unable to reach a neutral position, resulting in strain on the back, neck, joints, and muscles.
- When turning in bed, remember not to twist or bend at the waist but to move your entire body as one unit. Keep your belly pulled in and tightened, and bend your knees toward the chest when you roll.
- Keep your ears, shoulders, and hips aligned when turning as well as when sleeping.
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