Do you recall of that time when your parents always reminding you to sit upright when you were younger? Surely, you might have found it nagging or annoying, but it was a brilliant advice to maintain a good posture!
Posture not only affects our breathing, mobility and muscle growth but also determines our quality of life.
Injuries linked to poor posture such as pain in neck, shoulder, lower back, or knee are common.
Effects of poor posture:
- Poor joint alignment
- Compression of the discs and narrowing of the joint spaces
- Less space for the nerves to travel throughout the body due to compression
- Reduced blood flow leading to fatigue
- Overuse injuries
Tips to maintain a good posture:
Standing: Refer to Image 1 below
- Engage your lower abs, by drawing your belly button towards the spine to avoid your back from arching.
- Engage your buttocks
- Lift the arches of your feet to get your kneecap in line with your second toe
- If slouching forward, pull your shoulders backwards by squeezing your shoulder blades towards and downwards
Sitting: Refer to Image 2 below
- Sit back on the chair
- Adjust the height of the chair (hip and knee to be maintained 90°-90°)
- Ensure your feet are kept shoulder width apart, and place it flat on the floor
- Sit upright with head directly above the shoulders (imagine you are holding a tomato under your chin)
- Move your chair closer to the desk to avoid stretching your upper body forwards.
Click on the images below to expand.
