Good posture refers to the optimum position in which you maintain the stance of your body by holding it erect against gravity while standing, sitting or lying down.
Don’t just sit down at your desk and work for a protracted time period. You might encounter problems like back pain, neck stiffness, and shoulder pain. Staring at your computer screen without any break might lead to minor headaches. If you fail to maintain an upright posture, there are chances that you will suffer from severe body pain and stress. Such ailments disrupt your efficiency and productivity at the workplace.
Hence to weed out all the health-related odds, you need to follow these tips below to improve your posture.
- Moving your shoulder blades back and forth will help in upward and outward movement of your chest. It also helps you in the prevention of bowed shoulders.
- Practice effective shoulder and chest exercises that does not consume much time.
- Don’t lean too far forward or backward. Try to keep your ears in the same line with your shoulders.
- Use a support pillow, folded or rolled-up towels that would support your spine and maintain the standard curves in your back.
- Avoid crossing your legs. Consider keeping your feet flat on the floor. If possible, use a footrest or a stand as a support for your legs.
- While standing up from your seat, you should straighten your legs.
- While sitting, avoid bending forward at your waist. Immediately stretch your back by practising standing backbends.
- Distribute the weight of your body equally on both hips.
- Keep your knees bent at right angles and in a position slightly higher than your hips.
- While remaining seated, adjust the height of your chair and workstation so that you keep yourself close to your system.
- Recline your elbows and arms on your chair or desk, and keep your shoulders relaxed.
- Refrain yourself from sitting in the same position for a prolonged duration of time or else your blood flow rate dwindles, abdominal muscles get weakened, and bones get thinner due to idleness.
- Take time out from your hectic work schedule and go for mini-walks. In extended work hours, small breaks act as an energy-booster. Try to incorporate motion into your work schedule. Avoid lifts and take stairs while coming down or going up.
- Start practising desk exercises and desk yoga while sitting in your cubicle.
Good posture in the office or in the home has innumerable health benefits.
- Assuages backpain-Perfect posture helps in establishing the perfect alignment for your bones, joints, ligaments, and muscles. Good posture provides relief to your back pain. It opens up more vessels and nerves and reduces strain on spines.
- Improves the ability to breathe-Slouching in your seat or standing with bowed shoulders compresses your body’s ability to take deep breaths and reduces your ability for oxygen intake. By maintaining a proper posture, you can improve breathing ability and lung capacity.
Lowers muscle stress-By maintaining an upright posture while sitting and standing, you get relief from muscle tension. Proper position also strengthens your muscles and distributes a uniform force throughout your tissues to avoid an excess of stress in any part of your body.
- Decreases weariness and depression-An upright posture symbolise vibrancy and happiness. It has a considerable impact in bolstering your optimism, enthusiasm, energy, and even help in livening up your mood.
- Improves the capacity of digestion-When you slump, the conventional mechanism of your gastrointestinal system gets affected. Holding an erect stance keeps the internal organs free from contraction and relieve acute digestive disorders like acid reflux and constipation.
- Promotes circulation process- Upright posture plays a crucial role in improving blood and oxygen circulation. Since more oxygen gets transported to neurons and synapses which are regarded as concentration and transmission centres of the brain, your concentration power also increases with time.
Good posture does not produce sprain or stress on supporting muscles and ligaments during working or moving from one place to another. Hence, you must focus on maintaining a proper posture while you are engaged in various activities.