Our mothers have long since harped on us to stand up straight, don’t slouch, put your shoulders back, etc (or maybe you are now a mother who is giving this oh so wise advice). Whatever the case may be, posture has always been discussed and “good” posture has constantly been emphasized, but recent research is showing that improved posture and adopting better posture practices may actually decrease depression, improve our mood, and decrease fatigue. One study stated “This preliminary study suggests that adopting an upright posture may increase positive affect, reduce fatigue, and decrease self-focus in people with mild-to-moderate depression.” (Milkes et al, 2017).
Although “good” posture is a concept that is always promoted, what qualifies “good” posture is sometimes less understood or at least less practiced skill. Below or some different positions we may be in during our day with the “proper posture” tips to make you feel better physically and mentally.
How to tighten core muscles
Then, gently tighten buttock muscles as if trying to squeeze your two sit bones together
When you tighten both of these it should feel as if you are zipping your core tight from back to front as seen in the picture.
Hold these two contractions and attempt to breathe normally
This is known as the BIG Zipper and can be performed in any position to stabilize your spine and promote good posture
Proper Sitting
Hips at same height or slightly higher than knees.
Buttock back in chair
Lumbar support (Folded towel or small pillow)
Feet firm on floor or footstool
Proper Standing
Unlock knees
Tighten core muscles to level pelvis
Squeeze shoulder blades slightly
Tuck chin
Be tall – Crown of head to ceiling
Hopefully, these tips give you a basic idea of how to attain good posture in various positions throughout your day. If you are interested in learning more about posture or are having pain due to posture issues or other injuries give us a call today and see how we can help.