Quit slouching!
Posture and its effects on our wellbeing.
From the time I was little, I can remember, seemingly out of nowhere… “stop slouching on the couch kids!” or “sit up properly!” My parents placed much importance on correct posture, table etiquette, manners, work ethic, morals and family values, as these are the foundational elements of a proper upbringing, and are the cornerstone to raising a healthy, balanced human. Poor posture can have detrimental effects on our health and wellbeing causing pain, digestive issues, poor circulation, breathing problems and imbalances in the body. Posture refers to the position of a person’s body, how you carry yourself, and involves your spine, muscles, joints and fascia working together to be in correct alignment. When things are working well, there is minimal stress on the body, and we can move more efficiently while using less energy. There are many reasons a person could have bad posture so let’s explore this a little more…
“Sitting is the new smoking”…
We all know that smoking is bad for our health. Studies have now shown that sitting for prolonged periods of time have been linked to increased risk of obesity, high blood pressure, cholesterol, cardiovascular disease, osteoporosis, dementia, anxiety, back problems, blood clots and even cancer. Our modern day sedentary lifestyles are taking their toll on our bodies and minds; the average American spends 6-8 hours a day sitting behind a screen!
Some of the problems that cause poor posture include:
- repetitive motions/poor biomechanics
- weak muscles
- genetic conditions
- injuries
- workstations that are not set up correctly/poor ergonomics
- looking down at your phone or tablet for long periods of time (tech neck)
- fatigue
- carrying heavy bags/purses (especially over one shoulder)
- carrying extra body weight
- lack of body awareness
So we know what’s causing poor posture, what can we do then to prevent these negative impacts.
- Adjust your chair or desk so your hips are in line with knees and feet are flat on the floor
- Keep your screen at eye level, about an arm’s length away
- Position keyboard and mouse correctly, hands should be in line with or just below elbows
- Keep objects you frequently use within easy reach
- Use a headset, speakerphone or Bluetooth while using the phone
- Take regular breaks, every 30 mins, stretch and move around
- Sit on an exercise ball instead of a chair to support the core
- Make sure the lighting in the room is bright enough and use a desk lamp
- Use an anti glare filter or blue light glasses at night
- Check in with yourself every hour, notice how you feel so you can hydrate, stretch, take a break or some slow deep breaths
You don’t walk into a gunfight armed with a knife!...
Regardless of what job of work you do, hopefully you are using the right tools for the job. Posture is directly linked to ERGONOMICS – an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely. (Also called biotechnology, human engineering, human factors) - Merriam Webster
Consider how you spend your day, look at your tools, equipment, desk set up. Make changes to improve the ergonomics and improve your health! Improving your posture will not only help you sit a whole lot better in meditation, you’ll breathe better, have improved range of motion and mobility, stronger back and core muscles, which in turn help to prevent injury, fewer headaches, less fatigue and more self-confidence, thereby improving your mood.
Become more aware of your posture, both static (when not moving) and dynamic (while in motion). Having a good posture will help maintain the natural curves of the spine. The spine houses all the major nerves that transmit all the messages, information and signals to the rest of the body. It’s pretty important, so keep that spine healthy!
A few other things you could try:
- Work on you side obliques (Russian Twists, suitcase carry)
- Strengthen the glutes (squats, bridge lifts, split squats)
- Release tension in neck and shoulders (brahma Mudra, explore shoulder mobility)
- Improve core strength (forearm plank holds & variations, mountain climbers)
- Build up your confidence (free shoulders/open heart: back extensions/locust, archer arms, simha mudra)
- Breathwork: Greater awareness of the breath naturally improves posture! (square breath, brahmari - bee breath)
- Exercise everyday, stay sufficiently hydrated, get enough quality sleep
Thanks for reading… I hope you find the information I share is simple and easy enough to make changes in your life to improve your health and wellbeing. Make a start, there’s no time like the present!
May you be well, may you be healthy, and may you be happy!
With love
Kirst xxx