Shoulders Back, Head Up! 5 Tips for Good Posture

Posture is the position in which you hold your body while standing, sitting, or lying down. Good posture places the least strain on muscles and ligaments while you are moving or performing weight-bearing activities.

Good posture helps properly align the body, cuts down on the wear and tear of joints, decreases ligament strain on the spine, and increases efficiency of muscles.

So, how do you maintain good posture in the digital age? Here are 5 tips.

1. Mind your posture on your commute

Keep ergonomics in mine even in the car or on the train. If you drive to work, avoid putting your hands toward the top of the steering wheel. This position pulls your shoulders forward which causes your chest to collapse and your back to round. Instead, put your hands at 9 o’clock and 3 o’clock or 8 and 2. This will open your chest and encourage a straighter upper back.

2. Trigger good posture

Pick something you see often and let it serve as a reminder to correct your posture. For example, a doorway. Every time you walk through one, keep your head and chin up, pull your shoulders back, and your chest slightly out.

3. Raise your monitor

If your monitor is too low, you will tilt your head forward. This adds pressure on your neck and upper back. Prevent this unnecessary stress by raising your monitors so your eyes are level with the top of your monitor. Prop your monitor up with a ream of paper, a book, or a monitor stand.

4. Keep your palms up

Throughout the day, with your elbows at your side, practice flipping your palms to the sky. This simple move pulls your shoulders back and your shoulder blades together, opening your chest and improving your posture.

5. Roll your shoulders

Keep your shoulders loose with some simple shoulder rolls a few times a day. Sit straight up in your chair with your feet flat on the floor. Roll your shoulders in circles, exaggerating the movement in each direction. You should feel this stretch in your chest and shoulders. Do four or five circles then relax and take a breath.