Good posture is essential to a healthy lifestyle, but it is something that we often overlook. We sit hunched over a keyboard all day, or we slouch as we are waiting in line at the grocery store. We then go to bed with an aching back or a stiff neck.
So it turns out, our mothers and teachers were right after all. Slouching impacts you in ways you wouldn’t have imagined. Good posture really matters ― even in your older years. Here's why...
Research shows that slouching ― the opposite of “power posing,” meaning standing up tall and straight ― results in low energy and low self-esteem. Standing straight up with your shoulders back and neck aligned with the rest of your spine is considered a “power pose” that can boost your energy and confidence levels. By regularly practicing good posture, you’ll feel more confident and energized and always ready to take on the world.
People who have good posture always appear confident and self-assured. They seem to be in control of themselves and their surroundings. A confident stance will help both your professional and personal lives.
If you’ve spent years sitting at a desk, hunched over a computer, you may be more likely to develop that unnatural hump in your neck or back resulting from “text neck.” For women, the forward slouching motion and rounding of the shoulders can cause breast sagging. To avoid your slouching from developing into skeletal or spinal issues, stay mindful of your posture in any position you’re in, whether you’re seated, standing, or walking.
When you slouch, your shoulders sag and your stomach is pushed outwards. This can make you look heavier than you actually are. Proper posture has the opposite effect. When you stand correctly, your waist is more defined, and your stomach is pulled in toward your abs. This can make you appear slimmer by as much as 5 to 10 pounds.
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Keep your head held high and straight, with your chin parallel to the ground. This will elongate your neck. From a side view, your shoulders should be in line with your ears. Make sure that both shoulders are level with each other so that one shoulder should not be higher than the other one.
Shoulders:
Lift your chest up and lower your tailbone for a gentle S-shaped curve. You should not slouch or arch your back. You will struggle to tuck in your stomach in a slouched or arched position.
Similar to your shoulders, keep your hips level on either side. Sometimes when your weight shifts between each leg, your hips become uneven.
Ideally, your feet should be facing forward and kept in line with your hips. Try to keep your weight centered in the middle of your feet.
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If you are sitting at your work desk, it can be tempting to hang your head forward, rest your head on your hands, and poke your head out forward. Each of these positions can strain your neck and back. Keep your head held high and straight, just as if you were standing.
Avoid slouching forward over your desk as this can strain your back. Sit up straight, chest up, tailbone down, and keep your shoulders pulled back. Support your lower back with a cushion.
Don't cross your legs or tuck your legs under your buttocks. Keep your thighs straight and place both feet flat on the ground. Remember to adjust the height of your chair if you need to.
When legs are crossed, you reduce circulation to the lower extremities and make spider/varicose veins worse by reducing the return of blood to the heart.
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To learn how it feels to stand with correct posture, stand with your back to a wall. Your shoulder blades, buttocks and heels should touch the wall. Your ears, shoulders, hips and knees should all be aligned in order to distribute your weight evenly.
When you are sitting in a chair, your hips should be as far back in the chair as possible, and keep your feet flat on the floor. You will soon feel and see the benefits of good posture.
