How's your posture?

How much would you give for a formula that’s guaranteed to make you look younger, brighter, more attractive and healthier? Probably a lot. Yet the secret is built right into the human body — your body. All you have to do is take a few moments every now and then to check up on your posture.

The formula sounds so simple that it’s scarcely to be believed. After all, who doesn’t know by natural instinct how to sit on a chair, lie on a bed, walk down the street or just stand up? Well, chances are that you may not. The mechanics of balancing our bodies against the ever–tugging pull of gravity — which is what posture is all about — are more complicated than you may imagine.

Good posture has never been more vital, both psychologically and physically, than in today’s tense, push-button, sit-down world. A slumping figure betrays advancing age, and nothing signals to us that someone is a “loser” more surely than a defeated slouch. By the same token, nothing more effectively rolls back the years or creates an aura that a person is one of life’s “winners” than a well-poised body, a head held high.

The Basics Of Posture

Posture is the way you hold your body while standing, sitting, or performing tasks like lifting, bending, pulling, or reaching. If your posture is good, the bones of the spine — the vertebrae — are correctly aligned (see figure above).

 The back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve), and a slight forward curve in the low back (lumbar curve). When these curves are in proper alignment, the spine, shoulders, hips, knees, and ankles are in balance, and body weight is evenly distributed. The payoff is less stress and strain on muscles, joints, and ligaments, and a reduced risk for neck, shoulder, and back pain.

Assessing Your Posture

There are several ways you can check your own posture to see whether you need a more thorough evaluation by your physician or by a physical therapist. But most people can begin to evaluate their own posture with the aid of a full-length mirror. Having a friend look at your posture will help.

To check yourself, stand before a full-length mirror wearing tight clothing (such as a swimsuit) and flat shoes. Assume your normal posture and compare what you see in the illustrated postures shown on this page.

Standing sideways: The figure at left has a good posture, the middle figure has a slouched posture, and the figure on the right has a shoulder-back posture with a sway back. Experts debate what correct side posture should really look like and it’s true that you can have a good posture and still not exactly look like the perfect model of a “good” posture. But you should be closer to it than the two other extremes.

Here’s what to observe:

• Imagine dots at the front of your earlobe and shoulder, at the center of your hip, just behind your knee cap and just in front of your ankle bone. Connect these dots — they should form a straight vertical line.

• Notice how your back curves. There should be a mild inward curve behind your neck and lower back. Your upper back should curve slightly outward.

• Check your chin. It should normally be parallel to the floor and not thrust forward.

• From the front: Your hips, shoulders, and knees should be level — one hip (or shoulder or knee) should not be higher than the other. The spaces between your arms and waist should be the same on each side. Kneecaps should face straight ahead. Your ankles should be straight (not rolling inward with your weight on the inside of your feet). Your head should be straight.

Posture Strategies

Whether or not you need professional evaluation, there’s a lot you can do on your own. The following methods can help correct poor posture and help maintain good posture. Another important element: Maintain a healthy weight. Being overweight can cause or aggravate poor posture. Regular exercise is good for overall health, weight control, and posture.

• Be mindful of your posture throughout the day, and realign yourself regularly. Your mother was right about not slouching!

• Think tall. Imagine a wire attached to the top of your head, pulling it upward.

• Think about your feet. Foot pain — and the posture changes it causes — may simply mean that you’re choosing the wrong shoes. Wear comfortable shoes that offer good support.

• When standing for long periods (whether teaching a class, ironing, or washing dishes), try resting one foot on a low ledge , stool or box.

• Do the pelvic tilt to remind yourself what good posture feels like. Stand against a wall, feet slightly apart, with your shoulders comfortably back. Put your head against the wall, tuck in your abdomen, and tilt your hips so that the space between your lower back and the wall is lessened. Hold the position for a few seconds, then relax. Repeat occasionally throughout the day.

• Avoid standing or walking swayback — that is, with an extreme curve in the lower back. Instead, lift your chest up, pull in your abdomen, and tuck in your buttocks.

• Exercise regularly to promote strong abdominal and back muscles. Walking briskly with your head held high and stomach muscles pulled in for 20-30 minutes a day is a good start. If you prefer slow, gentler physical activity, try tai chi or aquatic exercises to improve your posture, strength, and balance.

• Sleep on firm, comfortable mattress. To maintain the normal curves in your spine, try putting a small pillow under your neck and a rolled sheet or towel at your lower back.

• If you have any concerns about your posture, consider a session with a physiatrist (a specialist in Physical Medicine and Rehabilitation) or a physical therapist. Bodies vary: Some people may benefit from muscle stretching, others from strengthening exercises.

Benefits Of Good Posture

Good posture not only protects you against body pains, it also improves your overall health and appearance. Poor posture, on the other hand, promotes neck, back, and leg pains, and can affect the position and function of your abdominal organs, inhibit breathing and oxygen intake, and cause headaches. It may also affect mood.

The impact of good posture on social image, personal morale, and general health can, in fact, favorably change a person’s life. It can add a great deal to the pleasure and success of your life’s journey!