Six Steps to Better Posture

By : Lorraine Josey

If you’ve ever tried to change your posture, you’ll know how difficult it can be. That’s because correcting poor posture involves not only learning a new skill - but also changing your habits.
To improve your posture you first need to learn the skill of adopting good posture; then you can address the issue of turning that posture into a habit. Follow these posture tips to learn how.

Learn to Correct Your Posture: Keep it Simple.
When teaching good posture I like to keep it simple. I find most success with these six steps - three “doing” or active steps and three “checking” or relaxing steps. Remember the relaxing steps are equally as important as the active steps in order to achieve good balance ... so don’t forget them.

The Doing Steps
In Standing, begin with your feet about shoulder- width apart.
1. Lift your sternum: Focus on your breastbone (sternum). Lift it straight up towards the ceiling and hold it there. Make sure you are not pulling your shoulders back to achieve this movement. They will go back naturally when you lift your breastbone.

2. Imagine a string is attached to the back (crown) of your head and lift up through the string. This will help to tuck your chin in without tightening the muscles at the front of your neck. It is important that the imaginary string attaches to the back of your head and not the top. Otherwise you will lift your chin up rather than tucking it in.

3. Contract your tummy slightly: Now think about your tummy muscles and contract them a tiny amount – about one tenth of a full contraction. Do not pull your tummy in fully. You won’t be able to sustain it. We are just trying to activate your abdominal muscles.

The Relaxing Steps
4. Relax or drop your shoulders – whilst keeping your breastbone up. For some people this can feel awkward at first. If you wriggle your shoulders back and forward a little, you may find it easier. It is very important not to actively pull your shoulders back and hold them there. Doing so can lead to problems.

5. Relax your neck. Make sure you are not straining to hold your chin tucked in but lifting up through the imaginary string at the back of your head.

6. Relax your knees. Make sure they are not “locked” backwards into hyperextension.

In Sitting, begin with your bottom as far back in the chair as it will go. Follow steps 1 – 5 above and then try to make sure your feet are flat on the floor and your knees are not higher than your hips (best at 90o). This will obviously vary according to your chair – but that’s another story.

Changing Your Postural Habits
Now that you have learned what to do, the next and more difficult step is to change your postural habits. Incorporating good posture into everyday tasks is the aim. Here are a number of strategies you might like to try:

1. Practise the steps for adopting good posture outlined above regularly.
2. Think of key words that have meaning to you and recite them as you practise. For example: “Sternum, String, Stomach, Relax Shoulder, Neck and Knees”. Repeat the phrase to yourself as you practise your posture.
3. Place visual reminders in numerous places like on your computer screen, on the fridge, at the sink, in your desk drawer etc
4. Determine and implement a routine such as: Whenever the phone rings, I’ll correct my posture; Whenever I turn the page, I’ll correct my posture.
5. If you work at a computer, be sure to check the adjustment of the chair and workstation every day.
6. Don’t remain seated for long periods – particularly at the computer. Stand up, move around and stretch every 20 minutes or so.
7. Start practising good posture in less physically complex tasks first – such as sitting and standing. Once you feel happy with your posture, practice during tasks that involve more complex movements, such as working in the kitchen.

Start now. Stand up, practise the 6 steps and begin to change your posture.