Exercise Your Way to Good Posture

The Benefits

When you improve your posture, your whole body benefits- your mind included. Conversely, when your posture grows weak, your whole body suffers. These areas of your health are directly affected by the strength or weakness of your posture:

• Breathing
• ​Digestion
• Circulation
• Blood pressure
• Headaches

• Anxiety
• Attutude
• Confidence
• Energy
• Sleep 
• Stress

• Back pain
• Joint pain
• Neck pain
• Shoulder pain
• Sciatica
• Risk of falling
• Flexibility

Get Started Now! 

The first step in improving your posture is awareness. Many of us have unconscious habits that affect our posture, such as leaning our heads forward when we sit in front of a computer or throwing all our weight onto one side while standing in line. As you spend more time thinking about your posture and consciously practicing your best posture, you will become more aware of how you hold yourself as you move throughout your day. Every time you think of it, make an effort to find your best posture. Over time, this will become a good habit, and it WILL pay off!

​​Illustration by William Crochot

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How to Find Your Best Posture

First, stand up straight the way you believe would be your best posture. The goal is to have each “zone” of your body stacked directly above the one below it:

• your knees should be over your ankles,
• your hips over your knees,
• your shoulders over your hips,
• and your head up so that your spine is straight and your ears are over your shoulders.

Spend a few moments here to focus on your body and where each zone is in relation to the others. Building your body awareness is an important step toward improving your posture.
     Now, go stand in front of a full length mirror. Close your eyes, find your best posture again, and then look to see if you are standing as straight as you think you are. It can be helpful to return to your normal daily posture so that you can note any weak areas that you should focus on moving forward.

Practice this Exercise

The Stork Pose (for balance and posture)

1. Find your best posture (feel free to use a mirror)
2. Lift one leg until your thigh is level with the ground
3. Hold your balance there for the duration of five slow breaths (you may have to work up to this)
4. Repeat with the other leg

*If needed, use one hand on a wall or chair to stabilize yourself. It's okay to stop, take a moment to regain your balance and best posture and then try again. 

​This exercise will increase your core strength and improve your balance. Practice this pose three times a day (or more).

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Overcoming "Tech Neck" aka Forward Head Posture

Most of us suffer from this condition, and it adds tension to our neck, upper back and shoulders. Here are a few quick tips to help you avoid it.

• When looking at your phone or tablet, raise it up so that you can see the screen while holding your head up straight (about chin level).
• Take frequent breaks while working at your desk/computer. This is not always practical, we know, so try this: every thirty minutes or so, simply stand up. Move your hips around and stretch your arms over your head before you sit back down.
• Try a standing desk or sitting on a balance ball while at your computer.

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Stretching

With the sedentary modern lifestyle of the average American, our muscles grow tighter and can create imbalances in our skeletal structures. Interacting with technology and prolonged sitting are major contributing factors. When you stretch on a regular basis, you alleviate the tension in your muscles and allow your bones to remain in their proper position. Click here for a printable version of the stretches below.
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IMPORTANT NOTE: Anytime you stretch, you should aim to go just far enough to feel a nice pull on your muscles; you should NOT feel pain! If you do, you've gone too far, so ease up. With time and regular practice, you'll be able to go further without pain.

Neck

​​Side Rotation Stretch

• Sit up straight so that your ears sit over your shoulders and your chin is tucked back.
• Move your head slowly to the right, as far as it will go. 
• Hold that position for five deep breaths then gently return to center.
• Repeat for the left side.

Vertical Stretch

• Straighten your back and hold your head up straight as in the first step above. 
• Slowly look down, moving your chin to your chest as far as it will go. 
• Hold that position for five deep breaths, then gently return to center.
• Repeat, looking up this time, and moving the back of your head slowly toward your back.

Side Tilt Stretch

• Sit up straight. Slowly tilt your head to the right as if you are trying to touch your ear to your shoulder.
• When you feel it begin to stretch, pause there for a breath or two.
• Slowly raise your right arm over your head and lay your hand on your left temple. Apply gentle pressure to further stretch the neck.
• Hold that position for five deep breaths.
• To further deepen the stretch, place your left hand on your left shoulder and apply gentle counter pressure as though you are pulling your shoulder and head apart.
• Gently return to a normal upright posture, then repeat for the other side.

Arms/Shoulders

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Overhead Stretch

• Relax your arms at your sides.
• Slowly move them out from your sides and upward until you are reaching straight up above your head.
• Stretch them toward the sky, holding for five deep breaths.
• Slowly return your arms to a relaxed position at your sides.

​Elbow Up Stretch

• Sit up straight. ​Raise your right hand over your head, then reach behind your head to the area between your shoulder blades.
• With the left hand, grasp your elbow and gently pull it left toward the center of your body, reaching further down your back with your right hand.
• Hold this position for five deep breaths, then gently lower your arms.
• Repeat starting with the left arm.
• Over time, this stretch will get easier as your muscles become more flexible.

Legs/Hips
​​(Do these after you've been sitting!)

  Piriformis Stretch

• Sit up straight in your chair, with your legs perpendicular to the ground. 
• Cross your right leg over the left so that your right ankle rests on the left knee.
• Keeping your back straight, slowly bend forward. Rest your elbow on your right knee to keep it from rising (if necessary).
• You should feel this stretch in your hip and buttocks.
• Hold the stretch for five deep breaths. 
• Repeat with the left leg.

  One-Knee Hip Stretch

• Kneel on one knee, with the other leg in front of you at a right angle to the floor.
• Be sure your upper body is straight.
• Gently tilt your pelvis. You will feel this stretch in your hip and inner thigh.
• Hold for five deep breaths, then repeat for the other side.