The Center's Blog

Tips to Improve Your Posture

By: LCF Staff

April 23, 2018, 12:48 pm - Categories: Advice, Fitness

According to the American Chiropractic Association, posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities (Association, 2018).

Here are a few tips to help you improve your posture from Live Science.com:

Get Moving

Avoid sitting for lengthy periods of time in the same position. Stand up or take a stretch break about every 20 minutes.

Straighten Up

Whether sitting or standing, make sure your head is in line with your shoulders, and your shoulders are in line with your hips.

Avoid Awkward Positions

Find ways to avoid putting your body in awkward positions. Use a speakerphone or a headset instead of cradling your phone on one shoulder. Adjust your computer screen slightly below eye level so that your head and shoulders aren’t constantly curved forward.

Adjust the height of your chair to allow you to place both feet flat on the floor while keeping your knees level with the hips when working at a desk. Let the back of the chair support the curve of your lower back, or use a lumbar pillow or rolled towel for additional support.

Even Your Load

A backpack, which distributes weight evenly, may be a better alternative than a book bag that hangs to one side of your body. For people who do carry a book bag or a handbag, alternate the side of the body that you carry it on, from one day to the next, to prevent muscle imbalances.

Our Center features a variety of group exercise classes that can help improve your posture. View our group exercise schedule for dates and times. For one on one training, work with a personal trainer.  For more information on personal training, visit the Member Service desk or call 708-327-2348.

REFERENCE

Association, A. C. (2018). Tips to Maintain Good Posture. Retrieved from American Chiropratic Association : https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment

Nierenberg, C. (2016, April 4). Posture Pointers: 7 Tips for Breaking Bad Habits. Retrieved from Live Science: https://www.livescience.com/54292-tips-for-better-posture.html