How many times have you heard “Don’t slouch!” or “Stand up Straight!”. We not only heard this from our moms but it is something we repeat to our own children. Good posture makes you feel better, look better and move with greater efficiency. Conversely, bad posture has many negative side effects including pain.

So What is Good Posture?

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Proper posture:

Keeps bones and joints in the correct alignment so that muscles are being used properly.
Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
Decreases the stress on the ligaments holding the joints of the spine together.
Prevents the spine from becoming fixed in abnormal positions.
Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Prevents strain or overuse problems.
Prevents backache and muscular pain.
Contributes to a good appearance and self confidence.

Why is it so Difficult to Achieve and Maintain Good Posture?

Most of us spend way too much time either sitting in a chair, driving a car or some combination thereof. We tend to slouch rounding our shoulders, jutting our heads forward and tightening up through our hips. We find ourselves sitting in twisted positions to accommodate our work stations so that we can view multiple computer screens. The longer we give in to these “lazy” postures, the more “normal” they become in our own bodies and left unchanged result in poor posture and eventually pain.

Try These Tips to Achieve a Good Sitting Position:

Think about the Pilates Principles we emphasize during exercise to find a strong seated position:
Sit up with your back straight –Lifting through the crown of your head. Your buttocks should touch the back of your chair. This will allow you to engage your abdominals to support your back.
Roll your shoulders back opening the chest and collarbone area and draw the shoulder blades together.
All 3 normal back curves (cervical, thoracic and lumbar) should be present while sitting.
Sit evenly on both sit bones. Distribute your body weight evenly on both hips and continue to lengthen your torso.
Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
Keep your feet flat on the floor.
Try to avoid sitting in the same position for more than 30 minutes.
At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

This might feel difficult and awkward at first but check in a few times a day to find this new posture. The more you practice and become aware of this posture, the more natural it will feel. You will likely never revert to your old ways.