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Good posture isn't just about looking your best — it's part of your long-term health. Holding your body well, whether moving or still, can prevent pain, injuries and other problems.
Two kinds of posture
| Dynamic | how you hold yourself while moving — walking, running, bending to pick something up |
| Static | how you hold yourself while still — sitting, standing, sleeping |
The spine is the key. It has three natural curves — at the neck, mid back and low back. Good posture keeps those curves without exaggerating them: head above the shoulders, and the top of the shoulders over the hips.
What slouching does
Slumping can:
- misalign your musculoskeletal system;
- wear down your spine, making it more fragile and easier to injure;
- cause neck, shoulder and back pain;
- reduce flexibility and how well joints move;
- upset your balance and raise your risk of falling;
- make it harder to digest food and to breathe.
Better posture every day
- Notice your posture during everyday activities — watching television, washing dishes, walking.
- Stay active. Any exercise helps; yoga, tai chi and other body-awareness classes especially, along with core exercises for the back, abdomen and pelvis.
- Keep a healthy weight — extra weight can weaken abdominal muscles, strain the pelvis and spine, and add to low back pain.
- Wear comfortable, low-heeled shoes. High heels throw off your balance and change how you walk.
- Set work surfaces at a comfortable height — at a computer, cooking or eating.
When sitting
Many people spend much of the day sitting. Sit well and take frequent breaks:
- change position often, walk around briefly, and stretch gently to ease tension;
- don't cross your legs; keep feet on the floor (or a footrest), ankles in front of your knees;
- relax your shoulders — not rounded or pulled back;
- keep elbows close to your body, bent 90–120 degrees;
- support your back fully — use a pillow if the chair doesn't support your lower back's curve;
- use a well-padded seat, with thighs and hips parallel to the floor.
When standing
- stand straight and tall, shoulders back, stomach in;
- keep your weight mostly on the balls of your feet;
- keep your head level and let your arms hang naturally;
- keep your feet about shoulder-width apart.
With practice, your posture will improve — and you'll look and feel better.
Sources
Based on "Guide to Good Posture," MedlinePlus, U.S. National Library of Medicine; a work of the United States government in the public domain.
Licenza: CC0 1.0 (pubblico dominio) · Tratto da medlineplus.gov
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