By Emily Sanderson, July 2009
Overview
Proper posture improves your overall health by providing optimal use of your muscles. Simple exercises may be all you need to strengthen shoulder and back muscles which will help to improve your posture.
Proper Posture
Women in India have excellent posture. This is because they wear sarees — long, flowing fabric that can be arranged in a number of ways but is most commonly worn over both shoulders. The saree is anchored over the right shoulder, draped across the bosom, and then flung over the left shoulder. To wear one properly, the shoulders must always be back and the torso must be straight.
Americans don’t have such a widespread technique to master posture today. Those with good posture are traditionally those who ride horses, take a dancing class, do yoga, or play an instrument; however, for most of us video-gaming, cell phone texting and internet surfing folks, posture is something our mothers gave up on enforcing years ago.
What is Good Posture?
Chiropractor Kelly Andrews, an ergonomic specialist, says that good posture involves distributing your body weight evenly to the front, back and sides of the feet while standing. In the sitting position, align the ears, shoulders and hips in one vertical line.
John Shubbe, also a chiropractor, says that posture is not just cosmetic but important to overall health. Over time, poor posture can change anatomical characteristics of the spine which can affect the bones in the spine, muscles, nerves, and even the capacity of nearby blood vessels.
Correcting Bad Posture
To improve posture, a number of solutions are available, from corrective braces to exercise programs and from chiropractic visits to martial arts lessons. Whether your problem is typical or more extensive, addressing your posture now will provide immediate benefits. Romow.com, an online health directory, suggests three simple steps.
First, do arm and shoulder stretches when sitting hunched over at a computer for long periods of time. Allow your shoulder blades to come together. Stretch your arms behind you and over your head.
Second, place a mirror on your desk so that you are aware of your appearance. If you are aware that you are hunched over, you will be more inclined to correct your stance.
Third, tuck a pillow under your knees and lay flat on your back when you sleep. Your head should not be more than a few inches from your mattress. Raising it too much with pillows can cause the base of the skull to protrude forward.
Posture in the Workplace
If you deal with any type of hand, wrist, arm, elbow, back, or neck pain, an ergonomic keyboard and mousepad which keep the wrists straight can make all the difference when you type at the computer. If you are tall, purchase a monitor riser to prevent the overarching of your neck. Take breaks every 30 minutes to stand, walk, and stretch for at least two minutes. It is the muscles we use for positions that we stay in the longest that we can overextend or inflame over time.
References
Ten Tips for Improving Posture and Ergonomics, by Kelly Andrews, DC, www.spine-health.com.
http://www.spine-health.com/wellness/ergonomics/ten-tips-improving-posture-and-ergonomics
Good posture helps reduce back pain, by John Shubbe, www.spine-health.com. http://www.spine-health.com/wellness/ergonomics/good-posture-helps-reduce-back-pain
http://www.romow.com/health-blog/correcting-bad-posture-through-small-shifts-in-everyday-living/
