Top 10 Posture Tips
Once you’ve completed the 7 Steps to StrongPosture® online course, follow these posture tips to maintain good posture.
- Walk more! Walking is the perfect exercise. A brisk walk burns nearly as many calories as running the equivalent distance, with far less risk of injury. Better still, walking with StrongPosture® helps to train and reinforce a great habit.
- When driving adjust your car seat and headrest properly. Change seat position often during long drives or regular commutes. Also, set the rearview mirror a bit high to encourage you to sit tall with a long spine.
- Standing still for long periods? Try standing on one leg for 5 slow breaths, relax, and then repeat on the other leg. Tuck your pelvis to relieve back strain. Put one foot up on a small box or low shelf to take a break from postural stress.
- Invest in good shoes, and consider an off-the-shelf shoe insert (lots of sporting goods and drugstores now have them on display) or a custom-to-your-foot orthotic, especially if you’ve had foot or knee problems.
- Get a good chair for when you do have to sit, and change it’s position during the day. Push your buttocks back and pull your belly in, keep your head and chin level, and drop your shoulders down. Change your position frequently.
- Video-gamer? Exercise more than your thumbs! Change it up with games that make you move such as the Nintendo Wii or the motion sensing Xbox
- Be Posture Aware, especially when exercising. You want to train symmetrical motion, not adaptive motion!
- Climbing stairs? Your shoulders should be upright and above your hips as you climb. Don’t lean forward! Forcing your body to remain erect will train your muscles to work your body in the most bio-mechanically effective pattern.
- Sleeping on your side is the best position for most people. You can reduce spinal stress by keeping the body aligned. Place a pillow between your knees to keep the top leg from twisting the pelvis forward. Use a pillow that keeps your head level with the center of your shoulders and aligned with your spine. A pillow that is too big or too thin will create stress in the neck.
- If you have back pain, neck soreness, or other posture problems, or if you want to find out how strengthening your posture can improve sports performance (like golf, tennis, baseball, running) and wellness – help is available. Talk to a Certified Posture Exercise Professional (CPEP). CPEPs are uniquely trained to assess posture and teach individualized posture exercise routines.