Don’t slouch! Sit up straight!

 

 

Good posture is oft neglected.

    You don’t need to go to a finishing school to know how important posture is. No one looks good slouching or hunching. Remember what your parents or teachers used to tell you when you were younger? Sit up, don’t slouch, hold your head high and walk. Don’t forget those early lessons so easily. An incorrect posture will give you plenty of grief in the long run if you don’t correct it right away.
    A proper posture is necessary for proper distribution of body weight and to keep muscles and ligaments in an optimally relaxed state. “This minimises stress on these structures including joints while walking, sitting, running and sleeping. An incorrect posture can be corrected by following good posture habits both at home and in the office. More severe cases need to turn to physiotherapy to strengthen weak muscles and ligaments. A bad posture puts abnormal stress on the spine and joints leading to early degenerative changes like spondylosis, which are usually irreversible and progressive,” he says.
    There is an increase in the number of backache, neck pain and other orthopedic cases related to bad posture. “A good posture leads to a better lifestyle with less pain in the long run. People need to pay more attention to the way they sit, stand, walk and sleep if they don’t want problems in the future,”

SLEEPING POSTURE
    When one is sleeping, the spine and the limbs along with the head are supported by the mattress and the pillow. While turning if the mattress is too soft, extra effort is required and a soft mattress will make turning uncomfortable. Opt for a mattress that is firm. Your neck needs to be supported by a pillow, which supports
    it properly. There are several varieties of pillows available in the market — choose one that suits you best. Some experts also recommend a pillow under your leg.

SITTING POSTURE
When you’re sitting, make sure that the height of the chair is adjusted in a way so that your foot is supported and knees are at a right angle. If the chair is too high, use a foot stool. The back rest should not only support your back, but also (if possible) your neck and head. Adjust your arm rests in a way so that your wrists and hands have adequate support and also stops you from hunching. When you drive, make sure the distance from the pedals is in comfortable reach of your legs.

STANDING POSTURE
    When you’re standing, it is preferable to be upright, so that the curvatures of your spine are well distributed along the bones and ligaments of the spine, thereby decreasing the effort required to maintain an upright posture. If you wear high heels, it accentuates the curves of your spine making the posture more attractive but increases the pressure on your back and gives you backache over time.
While carrying heavy objects, make sure that you distribute it equally on both arms or shift the weight from one arm to the other.

SIMPLE GUIDELINES
    If you spend a lot of time sitting at work, make sure you have a chair that keeps your spine aligned properly. The chair should be able to support your back and your spine’s natural curve. When you sit, your lap should be level so that it is perfectly perpendicular with your upper body.
    Wear a posture brace under clothing. These are made of a thin but strong plastic material that will act as a reminder for people who tend to slump when sitting or standing for a while.
    Avoid high heels. Do not wear leather boots or tight shoes for indoor work. Avoid heavy or tight belts as these tend to pull on your skeletal frame.
    Check your mattress. Make sure that it is neither too hard nor too soft. Use an ergonomics pillow that keeps your head aligned with your body while you sleep.
    Get a check-up from your doctor, including a full panel of blood tests that check calcium, vitamin D and estrogen levels. Check if you have osteoporosis in your family. If you do, speak to your doctor about early preventative measures you can take to avoid this condition more often seen in women.

CORRECTING BAD POSTURE
    Ayurvedic says that whether we are standing, sitting or lying down gravity exerts a force on our joints, ligaments and muscles. “Good posture entails distributing the force of gravity through our body so no one structure is over-stressed. Bad posture can result from injuries, inactivity, lack of certain vitamins and minerals, hormone levels, bad sleeping habits, genetics and repetitive stress on areas in or leading to the back or congenital shaping of the spine. It can be corrected with a combination of diet and exercise. You need to be aware of your movements — the way you sit, stand and lie in bed. Using a back support cushion may help when you are sitting for long periods or while you are driving. Taking frequent breaks to move around and stretch may also help,” he says.

EXERCISES
    Pilates improves mental and physical well-being, increases flexibility, endurance levels and strengthens muscles through controlled movements done as mat exercises or with equipment to tone and strengthen the body.
    A person who practices yoga goes through a series of specific poses while controlling his or her breathing. There are several different positions that help improve posture.
    Raise both arms straight up, alongside your ears. Bend your forearms toward shoulders to touch your shoulder blades. Repeat this 10 times with both arms.
    Stand straight and raise both arms out to your sides at shoulder length. Hold till you slowly count till 10. Slowly lower arms to sides, counting ten as you lower. Gently raise arms back to shoulder height, counting to ten as you raise arms. Repeat this 10 times.
    Stretching can greatly help you if you spend long hours behind a desk. Stretch your head in all four directions over your shoulders and gently massage your neck