Top 10 Posture Tips
After you’ve completed the 7 Steps to StrongPosture® online course, follow these posture tips to maintain good posture.
1 – 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.
2 – Drive Smart! When driving adjust your car seat and headrest properly. Change seat position often during long drives or regular commutes. Also, set the rear-view mirror a bit high to encourage you to sit tall with a long spine.
3 – Take a Posture Break! 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.
4 – Check Your Posture Foundation! 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.
5 – Sit Strong! 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.
6 – Smart Tech Use! Social Media Maven? Video-gamer? Influencer? Exercise more than your thumbs! Change it up with games, positions and devices that make you move. For gaming you might try platforms such as the Nintendo Wii or the motion sensing Xbox. To reposition try working on a ball instead of a chair, get a sit-to-stand desk, wear a posture corrector and adjust the settings on your chair frequently. For devices, change some of your habits to include the use of a variety of devices including computer, tablets and cellphones.
7 – Be Posture Aware! Especially when exercising be aware of your posture. You want to train symmetrical motion, not adaptive motion!
8 – 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.
9 – Sleep Smart! 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 which will help alleviate hip pain. Use a supportive 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.
10 – Get Help! 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. Prefer a self-help posture program? Start 7 Steps to Strong Posture today! You can also ask your question here – Contact Us!
Dr. Steven Weiniger
1 Impairment of Proprioception in Young Adult Nonradicular Patients with Lumbar Derangement Syndrome, Marzena Olszewska-Karaban, Hindawi,BioMed Research International,Volume 2021, Article ID 5550257, 12 pages
3 Sung, P. S., Lee, D., & Hosmer, E. (2023). The dynamic postural steadiness and stabilization time between older adults with and without recurrent low back pain. Gait & Posture, 100, 114-119.
4 Stand Taller Live Longer- A Posture and Anti-aging Strategy, S Weiniger, BodyZone Press 2008