No one wants to take on a hunched-over posture, but it's easy to slip into over time. Unfortunately, such posture is not only unattractive, but also unhealthy because it can lead to undue stress on the anatomy. With a focused, consistent effort, you can adopt the habit of good posture.
Definition
A concise definition of posture is "the relative position or attitude of the body at any one period of time," according to physical therapist Morey Kolber. Proper posture means holding your body in a way that minimizes strain on muscles and ligaments as you stand, sit, lie down or move around. It allows the spine and other bones to do their job--supporting your body's weight.
Benefits
Good posture is a major boon to the body, preventing myriad aches and pains. When you slouch, according to the Mayo Clinic, you are likely to experience fatigue and back pain because your muscles and ligaments are under strain as they keep you in balance. Proper positioning decreases abnormal wear on joint surfaces, helps to prevent backaches and neck aches and helps you to look good, according to the Cleveland Clinic.
Warning
A major contributor to bad posture is an activity that Americans spend large amounts of time doing: sitting at a computer screen. Dr. Richard Arrandt, a chiropractor based in Chicago, says computer use can cause the neck to go forward and the shoulders to take a rounded position. "If you're not ergonomically correct, you will wind up with back and neck pain," he says. He recommends asking for an ergonomically designed chair and desk at work. Taking frequent breaks to walk and stretch, he says, also helps.
Test
You can check your own standing posture. Stand with your heels two to four inches from a wall. Allow your head, shoulder blades and buttocks to touch the wall. Place one hand behind the curve of your lower back and see how much space is between your spine and the wall. Ideally, there will be one hand's thickness. If there is too little space, arch your back a bit. If there is too much, tighten your abdominal muscles a bit to flatten your back.
Improvement
If you have done the wall test, maintain your new posture as you walk away, and try to maintain it throughout the day. Additionally, to make sure your posture is correct, remind yourself periodically throughout each day to hold your chest high and keep your shoulders back, yet relaxed. Keep your feet parallel and your stomach pulled in--pulling your shoulders back too far can cause the abdomen to jut out, according to the Mayo Clinic. Balance your weight equally on both feet and keep your knees relaxed, not locked.
