Perfect Posture

The fastest way to look 5 pounds lighter and 10 years younger is to stand or sit up tall.

Standing posture

A common postural problem is "slouching" or "sway-back," which occurs when you allow your hips to drift forward. This position often causes you to lower your chest and bend your head and shoulders forward to maintain your balance. The resulting effect is that of a hunched back, drooping neck, sunken chest, and bulging belly.1 Your belly protrudes not only because it is pushed forward with your hips, but also because it is squeezed vertically between your hips and your lowered chest.

Letting your abdominal muscles relax too much may allow your pelvis to rotate forward, causing your lower back to curve excessively and your belly to protrude even more.

In proper standing posture, your chest is elevated, your shoulders are back and down in a relaxed manner (not rounded, hunched or pulled up), your jaw is level (not tilted up or down), your head is pulled back above your shoulders (not thrust forward), your hips are positioned directly under your shoulders (not slid forward), your belly is pulled in and up while maintaining a slight curve in your lower back, and your knees are not locked. If you were to look at a side view of yourself in a mirror, a straight line (such as a string with a weight tied to one end) dropped from your earlobe would pass over the center of your shoulder, the center of your hip, just behind your knee, and just in front of your ankle.

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poor posture		perfect posture

To test your hip placement and pelvic rotation, back up slowly to a wall. If your shoulders or upper back reach the wall before your buttocks, your hips are shifted too far forward. Now continue to back up slowly until your buttocks and upper back are both touching the wall. Try to slide your hand between the wall and your lower back. If it won't fit, your back is too flat, which means that your pelvis is rotated too far back. If you can fit both hands between your back and the wall, you may have too much curvature, which means that your pelvis is rotated too much forward. Try rotating your pelvis forward or backward until you have the right amount of curvature.

To correct a slouching posture, try these steps while looking at yourself sideways in a mirror:

1. Raise your chest an inch or so as if you are being pulled up by your collarbone.

2. Pull your shoulders back and let them drop down in a relaxed way.

3. Move your hips back until the center of your hip is directly under your shoulder joint.

4. Bend your knees very slightly – just enough so that they are not locked.

5. Center your head directly over your shoulders, keeping your jaw level.

6. Tighten your abdominal muscles to pull your belly in and up, while keeping a slight curve in your lower back.

This will all feel unnatural at first because your body has become accustomed to poor posture. With time your body will readjust to perfect posture and it will come to feel more natural.

With your body properly aligned, you should have lost at least an inch around your belly and gained about the same amount in height.

Sitting posture

"Slouching" while sitting can not only produce a hunch-backed and pot-bellied appearance at the time, but also cause muscle imbalances that contribute to faulty standing posture. Always sit tall, with your hips back against the back of your chair, a slight inward curve in your lower back (A rolled towel or lumbar support can help.), your chest elevated, your shoulders back and relaxed, your head held high, and your jaw level. Your hips and knees should be bent 90 degrees. Leave your legs uncrossed, or cross them at the ankles rather than at the knees. Crossing your legs at the knees removes the curve from your lower back, which prevents you from sitting quite as tall, and may lead to eventual back problems.

More tips

Here are some more tips that may help you in your quest for perfect posture:

– You may need or benefit from the help of a physical therapist to restore your spine's normal curvature. However, most poor posture can be greatly improved by replacing bad standing and sitting habits with good ones. Put a note on your computer screen, mirror or steering wheel, or use other cues to remind you to practice good posture. As your body spends more time in proper alignment, your muscles will likely adjust to make proper posture feel more natural.

– Visualize yourself as a puppet with a string attached to the top of your head, pulling you up straight.

– Walk more. Sit less. Too much sitting or reclining may cause adaptive shortening of hamstrings, hip flexors, and other muscles, making correct posture more difficult. Lots of walking with long strides and proper posture can help restore your flexibility.

– If you sit for long periods, stand up occasionally and stretch or walk around to refresh your posture muscles.

– Sitting on soft couches or chairs encourages slouching, which can result in muscle imbalances and poor posture. Choose a firm chair instead.

– If your chair or car seat does not have a good lumbar support, make one with a rolled towel. Alternatively, slide forward and sit on the edge of your chair rather than leaning against the back.

– The posture you sleep with will influence your standing and sitting posture. While sleeping, keep your head in line with your spine. If a pillow keeps your head too high, you may develop a "round-shouldered" or "hunch-backed" appearance. If you sleep on your back, put a rolled towel under your lower back and another under your neck to help preserve the proper curves in your spine.

– Take a half hour to stretch 2 or 3 times a week to improve your flexibility. You can also stretch your hamstrings (which may contribute to poor posture if tight) while you are sitting at a desk by straightening one leg and then leaning forward at the hip (keeping your back straight) until you feel tension at the back of your thigh. Hold for 2 or 3 minutes, then stretch the other leg.

– Exercise 2 or 3 days a week to improve your muscle tone. A physical therapist can teach you appropriate exercises. Exercises that strengthen abdominal, gluteal, neck, and upper and lower back muscles may be especially helpful.

– Try to relax while maintaining proper posture. Overly tightening your muscles will only tire you and be counterproductive.