Posture Perfect

We all remember our mothers telling us to sit up straight, donât slouch and put your shoulders back. Well, turns out, once again mom was right. Good posture is more than cosmetically pleasing, the ramifications of good posture go far beyond good looks. Your posture reflects the dynamic movement of the human body and frame.

We are a very health conscience society today. Without good posture your overall health and total efficacy may be compromised. Because the long term effects of poor posture can effect a number of body systems, a person with poor posture may often be tired or unable to work efficiently or move properly. Poor posture can effect functions such as digestion, elimination, breathing, muscles, joints and ligaments. Unfortunately, the importance of good posture is overlooked by fitness advisors and fitness seekers alike.

Good posture is the maintenance of the three normal curvatures of the spine. The neck (cervical), thoracic (mid- back), and lumbar (lower back) curves should aligned and balanced. A lifetime of poor posture can start a progression of symptoms in the average adult life. In most cases poor posture is a combination of several factors. Bad posture can be caused by environmental factors or bad habits. That means that you are in charge. Today, posture related problems are increasing:

1. As we become a society that watches more television than any previous generation.
2. As we become a more electronically oriented society, more and more people are working sedentary desk jobs or sitting in front of computer terminals.
3. As more cars are crowding the roadways, causing more accidents and injuries.
4. Driving more often in cars with poorly designed seats.

Improper sitting posture can cause a vast array of injuries and pain. An improper sitting posture can be characterized by a rounded or humped upper back, forward head position and rounded lower back. This detrimental posture usually begins as early as adolescence or teenage years. Sagging sitting posture can cause the abdominal organs to sag causing crowding and making more work for the heart and lungs. Poor sitting posture can also limit your range of motion, create pain in the jaw and low back, decrease lung capacity, cause nerve interference and affect proper bowel function. Now that you know what bad posture looks like and how it can effect you life, how do you correct it? In a way, correct posture only takes a little time and attention. The best way to correct the way that you sit and stand is to pay attention and take notice. Poor sitting and standing posture is a bad habit that is learned, a habit that is possible to change with a little effort.

To improve your standing posture, hold your head high, chin firmly forward, shoulders back, chest out an stomach tucked in to increase your balance. If you stand all day in an occupation such as a clerk or cashier, rest one foot on a stool or take breaks to get off of your feet for a while. By gently lifting your chest your head and shoulders will come back into the proper position without straining the muscles of the neck and back. Improving the standing posture will also allow you to stand for longer periods of time without suffering from low back or leg pain.

Sitting posture is not only dependent on the person, but environmental factors that come into play also. When sitting, use a chair that has a firm low back support. To decrease pain when prolonged sitting is necessary; keep the table top or desk at elbow height, adjust the chair or use a foot rest to keep pressure off of the back o the legs and keep your legs a little higher than your hips. Because there area greater number occupations that require prolonged sitting, desk work or computer work, correct sitting posture is crucial to maintaining health and avoiding increased pain.

Finally, here are a few overall tips to consider when addressing correct posture and body mechanics:

1. Maintain the three natural curves of your back by being constantly aware of your posture,
2. Avoid excessive swayback at all times,
3. Help avoid unnecessary back strain by keeping your weight down and exercising regularly to build strong supporting muscles,
4. Use proper lifting techniques,
5. Change positions frequently during the day, break up long tasks into shorter segments,
6. Sleep on a firm mattress either on your back or side,
7. Don't slouch or bend forward when driving or sitting,
8. Stay fit and trim. Exercise regularly. Walking and swimming are excellent ways to work out.

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