In this day and age, many of us spend an ever-increasing amount of time in a seated position. Not only are we seated, but we are hunched over a computer in our office or looking at a device. While you may already be aware of the risks that this extra sedentary time could have to your cardiovascular and metabolic health, have you considered how all this time spent sitting down may be affecting your posture?
Related Reading: 4 BEST CORE EXERCISES FOR BEGINNERS
Before we dig in, let’s define what constitutes good posture. The spine has three natural curves (at the neck, mid back and lower back). Good posture should maintain these curves at their natural angle. In this position, the head, shoulders and hips are aligned.
Posture is probably more powerful than you realize. Our posture impacts other people’s perception of our confidence level, and can also impact our inner confidence. A 2010 study examined how “power posing” impacts physiological, psychological and behavioral markers correlated with an individual’s confidence and power. This study found that people who did two power poses for just one minute each, showed improvements in all three areas used to assess confidence and power. The power poses are postures that were open and expansive, and the low power poses were positions that are closed off and contracted.
In addition to the impact of posture on our confidence and power, good posture can also impact our health. Poor posture can result in negative health effects2, 3 such as:
- Decreased flexibility
- Headaches
- Poor balance
- Breathing problems
- Pain
- Spinal fragility
- Fatigue
- Poor circulation
- Problems with digestion
If you want to exude more confidence and avoid some of the negative health effects of poor posture, fear not! There are some simple tips that can help you improve your posture over time.
How To Stop Slouching
The first step to fixing any problem is recognizing it! So let’s review proper posture (from your head to your feet) in a seated position while working at a desk.
- The head should be level and in-line with your upper body with your ears aligned over your shoulders.
- The shoulders should be relaxed, and your upper arms should be aligned with the sides of your upper body.
- Your elbows should be bent between 90 and 120 degrees.
- Your forearms should be roughly parallel to the floor while typing on your computer. Try to keep your wrists straight.
- Your back should feel comfortable, not like you’re arching forward or backward (a very slight lean backward is okay).
- Your thighs and hips should be roughly parallel to the floor, with your knees at about the same height as your hips.
- Your feet should be parallel on the floor and slightly forward of your knees.
Try to be mindful of your seated position throughout the day and make adjustments as needed. Just like riding a bicycle, sitting with good posture will eventually become second nature.
Tips To Improve Your Posture
Aside from repositioning yourself while in a seated position, here are a few tips to work into your posture improvement plan:
- Make sure that your workstation is set up to encourage good posture by placing your monitor at eye level and your keyboard directly in front of you.
- Throughout the day, take a moment to raise your shoulders to your earlobes, then consciously relax them. Repeat this 3-5 times to improve your awareness of your posture.
- Take frequent breaks from sitting. You may even consider setting an alert on your calendar or phone to remind you to take a quick break from your chair.
- Don’t sit with your legs crossed. This throws your hips out of line, so keep your feet flat on the floor.
- If your feet don’t quite reach the floor, consider purchasing a foot rest.
- Take a call or a meeting in a standing position or better yet, walking when possible.
- Perform a few minutes of stretching at the end of the day.
Good Posture Exercises
In addition to adjusting your seated position, there are also exercises you can do to improve your posture. Focusing on strengthening your shoulders and core and increasing flexibility are great ways to provide a solid foundation for posture improvement. Yoga on a yoga mat, Tai Chi and Pilates are excellent types of exercise for improving awareness of body positioning.
Here are a few exercises and stretches to try at home:
Shoulder Strengthening
Scapular squeezes6—Relax shoulders, then squeeze shoulder blades together and hold for 3 seconds. Release and repeat 10-12 times.
Core Strengthening
Planks—Get onto all fours with palms of hands aligned beneath shoulders. Extend both legs behind you, toes tucked under and abdominal muscles pulled in—as though you are about to do a push up. Hold for at least 10 seconds, gradually increasing the hold time until you can hold for 1 minute. Repeat 3-5 times. If doing a plank on extended legs is too challenging, start with bent knees and eventually work toward fully extended legs.
Flexibility
Stretch your chest muscles by reaching your arms behind your back. Grasp both elbows or forearms and hold for 30 seconds. Repeat 3-5 times.
Another great way to stretch your chest is to put both hands on either side of a doorway and lean your chest through the opening.
Try a traditional yoga pose known as Cobra. This stretches the front of the body while also strengthening the muscles along the spine, so you get a 2-for-1. Lie on the stomach, with forearms and palms flat on the floor and legs extended behind you. Slowly raise your head and chest off the floor. Hold for about 30 seconds. Release and repeat 3-5 times.
Yes, You Can Improve Your Posture!
Good posture is attainable and everyone’s health, and confidence, can benefit from it. Start small by taking note of your posture and what tweaks you may need to make. Over time, notice how those changes make you feel, mentally and physically. Then, incorporate some simple exercises to further enhance these improvements. Don’t you just love when making improvements to your health is simple?
