What is good posture?

By Shraddha Wagh, PT

Everyone’s heard the saying “sit up straight” or “stand up with good posture” at some point in his/her lives - but what is good posture, and why is it important?

Which of the following is the perfect posture?

Answer: NONE of them!

There is no such thing as one “perfect posture,” and it is unrealistic to try to maintain one specific posture when performing various activities throughout the day. Each individual has varying body types, muscle flexibility, and muscle tone that can contribute to poor posture. Although there is no ONE perfect posture,  good posture is important for multiple reasons.

1. Prevents injuries during physical activities and exercise
2. Allows you to center weight over your feet and equally throughout your body
3. Improves balance and can reduce risk of falls
4. Improves blood flow and circulation
5. Increases muscle flexibility and mobility

As more and more jobs are transitioning to remote or involve sitting for extended periods of the day, sitting posture is one of the biggest things to address to prevent future injury and or pain.

Tip when working from home or in the office:
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Place a post-it note with “posture” written on it somewhere on your desk around eye level. Every time you see that note, it will remind you to be more mindful of your posture and adjust it if needed- this improved awareness over time will allow you to remain in a better posture for longer periods of time and with less thinking as it will become more subconscious.

Sitting posture

1. Feet flat on floor
   
2. Hips and Knees at 90-degree angle
   
3. Elbows and forearms supported
   
4. Back support
   
5. Shoulders relaxed: no hunching forward or leaning back!
   
6. ​Forehead & eyes level with top of computer screen

Standing posture

1. ​Feet flat on floor
   
2. Chin tucked, shoulders back and relaxed
   
3. Avoid hunching shoulders or rounding upper back!
   
4. Balance weight over feet with low back and hips in neutral position. Avoid shifting weight on hips from side to side
   
5. Core engaged
   
6. ​Knees straight- no locking out!

See a physical therapist to receive individualized recommendations and exercises for postural corrections and improvements!