Comparison photo of a man slouching versus standing straight.
Practise good posture today to make you look taller, breathe deeper and feel fitter!
Whatever your age, it is never too late to adopt good practices to correct your posture. A good posture helps to balance your body, preventing muscle stress and strains. Here are some easy tips you can practice to achieve good posture.
An image of a work desk with a computer monitor.
1. Be ergonomically smart
How to sit properly at a desk — with an illustration showing correct spine alignment.
At the work place, use an ergonomic chair. Support your lower back with a small cushion and ensure that your legs reach the floor or the foot rest comfortably. Knees should be at level or slightly higher than the hips and the elbows should rest on the armrest.
2. Do not slouch or curve your back
Do not slouch or curve your back
Sit up straight when working at the desk. This is important to keep your muscles and ligaments in top form and prevent neck strain.
3. A good posture when standing
A good posture while standing is to keep the feet apart at shoulder distance with the body weight resting more on the balls of the feet rather than the heels. Arms should hang by the side and the knees should not be locked.
4. Shift your body weight
If you are standing for long periods of time, shift your body weight from one leg to another or rock to and fro from heels to toes at regular intervals. Use a small stool to rest each foot on the stool for a while and change over.
5. Avoid leaning
Look straight ahead while walking, with the head in a comfortable position, not leaning forward and shoulders upright, but not too far back.
6. Get a good mattress
What the inside of a good mattress looks like.
When it comes to getting a good night’s rest, your mattress and pillow play an important role. Choose a firm but not hard mattress that supports your body but does not sink in. Use a soft or small pillow for neck support. Beware: Using more than one pillow can strain your neck muscles.
7. Sleep on your back or side
Woman sleeps on her side
A good sleeping posture to adopt is to sleep on the back or on your side. A cushion placed under the knees while sleeping on the back is recommended. If you are sleeping on one side, place the cushion between your knees so that the knees do not touch. This helps to balance the body’s weight and prevents stress.
8. Buy the right kind of sofa
An Asian woman relaxing on the couch.
Invest in a good sofa that supports your neck instead of the ones people sink into. Put cushions on the sofa which can be used to get comfortable and support the back.
9. Be careful with weights
An Asian woman carrying a box.
While lifting heavy weights, hold it close to the chest. While bending, keep your back straight and bend from the knees and not from the waist. For ladies, keep your handbag light and sling on alternate shoulders to avoid strain on one shoulder.
10. Adjust to be comfortable
While driving, keep your back firmly on the back-rest of your seat. Adjust the seat so that your legs can reach comfortably reach the pedals. Ensure that the back of your head touches the middle of the headrest. PRIME
