We’ve Got Your Back: Tips for Good Posture

 

Why Does Posture Matter?

Good posture enhances spine health.
Sitting and standing with proper alignment increases blood flow, supports your muscles, ligaments, and tendons, and aids in maintaining the health of your blood vessels and nerves. Correct posture should be practiced regularly to reduce the risk of back and neck problems.

Benefits of good posture:

• Increased confidence
• More energy
• Greater self-esteem and better mood
• Easier breathing
• Less frequent headaches
• Reduced risk of injury
• Boosted productivity

Good Working Posture

The important things to keep in mind to ensure you maintain good posture are:

• Keep your back straight and refrain from shrugging your shoulders forward (for this, you must have your screen at your eye level).
• Try not to arch or round your lower back.
• Keep your shoulders back and relaxed.
• Your elbows should be in a 90- to 100-degree angle (never less).
• Maintain a hip-height angle with your knees (the thighs should form an angle of 90-100 degrees with the torso)
• Do not cross your legs, instead, keep them relaxed and bent at a 90 to 100 degree angle with your feet flat on the floor.

Tips to Keep Your Back Happy

1. Allow your spine to truly rest while you are sleeping.
2. To make your back and abs stronger, work out your core.
3. Your spine needs to be supported by your shoes.
4. Enjoy the advantages of massage.
5. Practice good ergonomics while sitting and try to keep your sitting duration to a minimum.

Quick Posture Exercises

Child’s pose stretches and lengthens your spine, glutes, and hamstrings. This pose helps to release tension in your lower back and neck.

To do this:

1. Sit on your shinbones with your knees touching, big toes in contact, and heels fanned out to the side.
2. Walk your hands out in front of you as you bend forward at the hips.
3. Lower your hips toward your feet. If your thighs won’t go all the way down, support them with a pillow or folded blanket.
4. Turn your head to the side or lay your f forehead gently on the floor.
5. Keep your arms out in front of you.
6. Inhale deeply into your waist and rib ca cage. For up to five minutes, unwind in this p position while continuing to inhale deeply.

Cat cow stretches your spine. It also helps to relieve tension in your torso, shoulders, and neck while promoting blood circulation.

To do this:

1. Come onto your hands and knees with your weight balanced evenly between all four points.
2. Inhale to lift your gaze, lowering your belly toward the floor and extending your spine.
3. Take a deep breath out, arch your spine upward, and tuck your chin into your chest. Keep doing this for at least a minute.