Your Posture: It affects more than you think!

Do you answer YES to any of these?

• I sit (at work, school, commuting) for more than 2 hours at a time without getting up
• Most of my day is spent sitting
• I spend over 50% of my day working on a computer, tablet device, phone etc.
• I have headaches, migraines, neck, shoulder blade/mid back or low back pain
• I tend to squint, lean forward or slouch when I sit
• I don’t have as much motion in my neck as I’d like

These are just some of the ways sitting too much can affect your body!

Benefits of better posture and overall movement:

• Increased blood flow, circulation and oxygen to the brain
• Improves energy, mental focus and concentration
• Improved digestion
• Reduces joint pain and muscle soreness
• Boosts Metabolism and caloric burn
• Improves mental state and mood
• Aids in reducing pain
• Supports bone health
• Improves posture and spinal health

Most people and many of my clients have poor posture and they DON’T EVEN REALIZE IT!

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Take a second and imagine you’re at work, sitting in front of your computer. Or maybe you’re zoning out while scrolling through your phone.

Chances are you’re sitting in a slouch, your shoulders rounded over your chest and abs. You’re looking down with your chin in your chest; oh and when was the last time you took a deep breath?!

Well did you know that this posture is actually linked with feeling depressed & tired!? Plus, among other things, it constricts the flow of air into your lungs. Having poor posture (whether seated or standing) causes STRESS in the body. Not what we want!

The goal is to be STRONG in a NEUTRAL postural position, not slouching or arching.

Slouching → Proper Posture = Instant Energy & Mood Boost!

So how do you do it, consistently?

It takes a little practice to keep an eye on your posture. You may need to set some reminders, like setting an alarm on your phone to alert you to check your posture. Or use your watch or bracelet as a reminder- and every time you look at it, you do a quick posture check.

Here are my Top Tips for Better Posture:

IMPROVE AWARENESS: Everyone has a different lifestyle and routine. The first step is to get mindful about what your posture is! Also learn what triggers your posture to falter so you can correct it. It might be sitting at your computer, reading, studying, hobbies like video games etc. Being aware is most important here!

Avoid leaning. This could be driving, watching TV or at your computer, which often results in forward head posture. Instead, increase the font size if you find yourself squinting and make sure the screen is level with your eyes.

Activate your Posture: The ideal posture is to have your ears, head, shoulders, hips and knees all in alignment. Some key points include:

Bringing your shoulders down and back, avoid leaning or looking forward, soften the knees (avoid hyperextension) and contract the glutes. Perform a slight pelvic tilt where you are pulling in your belly button & contracting the deep core muscles (not just “sucking in”). Here in this position you will feel taller, more energy and alert, with less pain & your core firing!

Optimize your Work Space. Use a stability ball instead of a traditional chair, which when used properly, engages the core muscles, challenges balance and activates the postural muscles of the spine. Make sure to sit tall, feet together and not slump, or else it defeats the whole purpose. If you do use a chair, make sure it has spinal support and you sit up with low back supported & head against the seat. The ideal set up will include have your computer or desk at eye level, so you are looking straight ahead (not down or up). Get creative if need be!

Stand more than you Sit. Switch to a standing desk and/or use a riser to elevate your computer. Standing puts less pressure on the spine than sitting and can reduce pain, improve mobility & encourage more overall movement.

Keep moving. Exercise each day and schedule in physical activity throughout the day. These “movement breaks” can include short walks, stretching, ranges of motion, etc.

Think happy thoughts. Stress can cause changes in physical posture, including raised and rounded shoulders and upper back. A positive mindset can reduce stress, therefor influencing your confidence, energy level and posture.

Stretch it Out. With more posture, many muscles get weakened and tightened. Common areas include the neck, chest and shoulders and low back.  Daily stretching can help reduce tension and pain.

Activate your Core. Poor posture causes muscles imbalances, with our core and mid back become under-active and under-used. Doing strengthening exercises that target these areas can improve our posture. There are dozens of great exercises, but some gold standard moves include planks, bird dogs, glute bridges, and side planks.

I guide you through all those exercises in my Free Stronger to the Core Guide. Did you download yours yet? You can grab it here: SPECIAL OFFERS

Having a strong, balanced posture helps give you energy and confidence to get the most out of each day, and live your highest quality life!

REFERENCES:

https://www.health.com/mind-body/how-posture-affects-mood

https://www.healthline.com/health/slouching

https://www.menshealth.com/uk/health/a34381028/posture-anxiety/