Proper body posture is important to many aspects of health, including spine flexibility, maintenance of energy levels and avoidance of degenerative processes such as arthritis. Many people are unaware of the benefits of good posture until injury or illness intervene and normal activity becomes difficult or impossible. By learning certain simple techniques to correct your posture, you may successfully avoid the pitfalls of poor skeletal health and dramatically improve your quality of life.
Correcting Everyday Posture
You can help correct your posture by paying attention to how you use your body during certain everyday tasks. If you spend a lot of time sitting at work or at home, make sure your body is properly aligned in your chair. Sit with your buttocks and shoulders touching the back of your chair, and try to maintain the spine's natural curves. If necessary, place a small rolled towel between your chair and your lower back to maintain the lumbar curve. Alternately, you may purchase a custom-designed lumbar support. Make sure your chair height is properly adjusted for the work you are performing, and try to keep your feet flat on the floor. Rest your arms on your chair if arm rests are available, and avoid sitting in one static position for more than half an hour.
If your work requires physical activity, be particularly aware of your body posture when lifting heavy objects. Keep your back straight and bend from the knees while making sure your footing is solid. Lift with your legs while keeping your arms firmly in place and avoid picking up objects that are too heavy for you to lift easily. Hold objects close to your body when you move them and tighten your abdominal muscles before setting an object down.
Posture Correction Exercises
Certain exercises may also help correct your posture. One simple exercise involves maintaining simultaneous contact against a wall with your buttocks, shoulders and the back of your head. Another exercise involves slowly jutting your chin forward, and gradually tucking it back in toward your neck while simultaneously elongating your neck and spine. Consult your doctor prior to exercise, and also consult a physical therapist or exercise specialist for advice on particular exercises. A specialist can also help you develop a posture correction program that will take your body's needs into account.
Posture Correction Systems
Certain well developed exercise systems also include elements geared toward maintaining or developing proper posture. Yoga is well known for the corrective effects of its postures. Pilates is another exercise system that explicitly emphasizes the necessity and benefits of proper posture. Both yoga and Pilates require little or no special equipment, but may be modified in numerous ways to support your back as you develop strength. You may also wish to explore training in techniques of the Alexander or Feldenkrais movement schools, which focus specifically on issues of posture correction and awareness. Other possible options include tai chi, chiropractic adjustment and craniosacral therapy. Consult your doctor to see if you are in sufficiently good shape to exercise, then seek qualified instructors in your area.
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