Good posture can help you exercise more safely and achieve better general health. When you sit or stand correctly, your organs will be better aligned, which reduces indigestion and helps your lungs to function at full capacity, says Elma Schnapp, M.D., co-author of "Young, Sexy and Healthy." Your core muscles will be strengthened, and your back and shoulders will feel more comfortable. You can check if you have good posture through three simple tests.
Visual Tests
Step 1
Check the alignment in your lower back. Stand against a wall with both your seat and your shoulders resting against the wall. Bring the heels of your feet two to four inches away from the wall. Pull your navel in toward your spine and stand tall but relaxed. Take your dominant hand, and slide it between the wall and the curve in your lower back, palm to the wall. If you have good posture, your hand should fit snugly between your back and the wall. If there is too much space, you are arching your back. If there is too little, you are leaning forward.
Step 2
Find the position in which your spine is neutral. Stand in front of a full-length mirror so that your profile is in view. Make sure your entire body is visible, particularly from your shoulders to your knees. Stand comfortably, and begin rocking your pelvis forward and back, exaggerating both the forward and the backward motion. Gradually begin to decrease your movement, giving the same amount of sway in both directions. Once you are barely moving forward and back, find the midpoint. This position creates a neutral spine.
Step 3
Check your seated position. Sit upright in a chair, again with your profile visible in the mirror. Pretend there is a string attached to the top of your head pulling it upward, and relax your shoulders away from your ears. Press your glutes firmly down into the seat of the chair. Stack your shoulders directly over your hips, and visualize your vertebrae stacking one on top of the other in a straight line. Check your posture in the mirror to ensure that what you are visualizing is what your body is doing.
Tips and Warnings
- When checking your posture in the mirror, it may be helpful to wear figure-hugging clothing. It will allow you to better view your hips and waist.
- If you suffer from a back condition, be sure to consult with a doctor or physical therapist with regard to your posture. Don't simply rely on a visual check.
Things You'll Need
- Full-length mirror
- Wall
- Chair
References
- Mayo Clinic: Slide Show: Prevent Back Pain with Good Posture
- "Young, Sexy and Healthy"; Elma and Moacir Schnapp, M.D.s; 2007
- "Fitness Theory and Practice"; Peg Jordan, R.N.; 1997
