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ACHIEVING GOOD POSTURE
Proper posture requires the correct alignment and balance of muscles, bones and ligaments. Good posture promotes self-confidence, reduces stress in the muscles supporting the neck and back, and maximizes breathing capacity. If posture is incorrect, a person may experience pain, limited range of motion, altered balance and impaired mobility. Posture may be faulty because of bad habits, injury or certain diseases.
Give your posture a check by using a mirror to look at your alignment from head to toe. When correctly aligned, your head should be centered with your eyes focusing directly forward, not up or down. Your chin should be tucked back slightly as if you were starting to nod “yes.” A hyper-extended neck or forward head position places added stress on your neck muscles. Your shoulders should be low, with shoulder blades back, which may cause you to arch your upper back, so think about keeping your lower ribs down to avoid arching. Pull your belly button into your spine, contracting your abdominal muscles to provide support to your lower back. When facing a mirror, your shoulders and hips should be level from side to side.
Maintaining proper posture takes work. There are numerous stretches and strengthening exercises that you, or a loved one, can do to maintain the flexibility and strength necessary to achieve it. Here are a few to get you started:
TRAPEZIUS STRETCH
Sit in a firm straight-backed chair and place your left hand under the seat to lower and stabilize your left shoulder. Tilt your head to the right bringing your ear towards your shoulder. Place your right hand on the top of your head to apply a gentle stretch. Hold for 30 seconds and repeat on the other side. Stretch 10 times on each side.
SCAPULAR RETRACTION
Either seated or standing, bend your elbows and keep your elbows at your side so that your hands are out in front of you. Squeeze your shoulder blades together; this will cause your hands to move apart from one another. Hold for five seconds. Do 10 repetitions. To make this exercise more difficult, hold a resistance exercise band.
PELVIC TILT
Lying down with your knees bent and feet flat on the bed, press your belly button to your spine and tilt your pelvis slightly back. Hold for five seconds and repeat 10 times. You can also work on contracting your stomach muscles when standing or sitting and even when performing daily activities such as walking or working at the computer. This exercise provides support to your lower back.
The information in this article is not intended to take the place of formal assessment of a person’s situation or abilities. Caregivers should always receive instructions from a healthcare provider before implementing the instructions given here.
