Posture is how you hold your body when sitting, lying down or standing. How you carry yourself now has become a matter of habit, and improving your posture can prove challenging as you need to make a conscious effort to readjust your body. The efforts are well worth it however, because improved posture will promote a healthier body and improve your physical presentation.
Ideal Posture
If you are unsure what characterizes good posture, New York University physical therapy professor Marilyn Moffat, speaking to "USA Today" gives a visualization exercise to help. A perfectly postured body would allow you to run a fishing line through from your ear through to your shoulder, hip, knee and ankle in a straight line. This is the positioning you should aim for.
Wearing the Right Shoes
Patrice Winter of the American Physical Therapy Association, speaking to USA Today, stresses the importance of proper footwear for promoting good posture. While you might love how high heels make you look, they will not promote good posture. Nor will ballet flats or flip flops; they lack the proper support for your feet. Winter suggests wearing shoes no higher than one inch with wide toe boxes and arch support.
Sitting Properly
Bad posture is particularly evident when sitting down -- shoulders and neck hunched forward. Because you are so accustomed to sitting this way, it probably feels more comfortable than sitting up straight but in the long run, you are increasing strain and tension in your neck and back. To promote good posture, sit up straight with your shoulders back. Your back should rest against the back of the chair with your feet flat on the ground. Keep knees bent at a 90-degree angle and in line with the hips. Ideally, your desk should be level with your elbows.
Sleeping Tips
How you position your body at night will also impact your posture. Chiropractic doctor Edward L. Maurer, writing for SpineUniverse.com and the Cleveland Clinic, offers some tips for promoting good posture. Use a firm mattress and sleep on your back or side. When sleeping on your side, bend your knees slightly rather than drawing them up towards your chest. Place a pillow under your knees when sleeping on your back, or in between your knees when sleeping on your side. Avoid overly-fluffy pillows that move your head out of alignment with the rest of your body.
