Learning to use the body in a proper manner so that all its parts are in alignment is all good posture really is. When the body is in alignment, breathing becomes easier and deeper. Good posture is also good prevention. If you have poor posture, your bones are not properly aligned, and your muscles, joints, and ligaments take more strain than nature intended. Faulty posture may cause you fatigue, muscular strain, and in later stages, pain. If the shoulders are slouched, there becomes less room for the body’s internal organs thereby hindering the flow of oxygen into the body, which also effects digestion, circulation, and other basic functions of our bodies.
One of the first things we must pay attention to is how we stand. Follow this simple exercise and feel the difference between standing correctly and the way we stand habitually.
- Stand with your feet hip-width apart, making sure both legs are facing forward.
- The legs should be straight but the knees should not be locked.
- Let your arms rest naturally at your sides.
- Feel your weight being supported in the middle of each foot. You may want to see how it feels to rock onto the ball of the foot and then back on the heel of the foot. Finally, find a balance in the middle.
- Press the shoulders down the back. A good way to do this is by taking the shoulders up to your ears and then rolling them back to relax away from the neck.
- Make sure the head is centered directly on top of the spinal column.
The same can be said for sitting. Many of us spend over half our waking life sitting in chairs behind the desks of our workplace. Therefore, finding a chair that will give us comfort is essential to good posture. When looking for a chair that will support your back and allow you a proper sitting posture, check for the following:
- You should be able to place both of the feet flat on the floor.
- Your entire thigh should be supported by the seat of the chair.
- The back support of the chair should be as high as your shoulder blades.
Roll Down. This is an excellent exercise to do when you want to check in with your alignment. Dancers often integrate this exercise into their warm-up routines.
Stand with your feet hips-distance apart, and your head in line with your spine, stomach muscles pulled in. Think about standing correctly as was described above, although your knees may be bent slightly. Drop your head down to your chest and let the curve continue into your shoulders and back, then slowly to your waist and hips, so that your arms are hanging or your hands may be touching the ground. Stay in this position for a few long breaths. Then, one vertebra at a time, roll gently up. Keep the stomach tucked in and the muscles of the buttocks tightened as you roll up. Your head is last to come up, directly in line with the spine. Repeat this exercise several times to get a feel for the proper alignment of the body.
Remember that regular exercise will always promote good posture. Walking, swimming, dancing or bicycling will help the body stay aerobically conditioned, while strengthening exercises will help the muscles surrounding the back to stay strong. Proper posture and control of the body during exercise will help to condition muscles, prevent injury, and keep you looking and feeling great.
