Tips for Maintaining Good Posture Throughout Your Life
- Concentrate on keeping your three natural back curves in balanced alignment
- Keep your weight down; excessive weight exerts a constant forward pull on the back muscles and stretches and weakens muscles in the abdomen
- Avoid staying in one position for long periods of time; inactivity causes muscle tension and weakness
- Sleep on a firm mattress and use a pillow under your head just big enough to maintain the normal neck curve; avoid using oversized or several pillows
- Exercise regularly; exercise promotes strong and flexible muscles that keep you upright in a proper postural position
- Protect your back by using good body mechanics; bend your knees when picking something up and putting it down; carry a heavy object by using two hands and keeping the load close to your waist
- Wear comfortable and well-supported shoes
- Walk with a good posture; keep head erect with chin parallel to the ground, allow arms to swing naturally, and keep feet pointed in the direction you are going
How to Improve or Maintain Your Posture
Standing Position
· Stand with your back against a wall, heels about three inches from the wall and feet about six inches apart; weight should be evenly distributed
· Place arms at your sides, palms forward
· Keep ankles straight and kneecaps facing front
· Keep your low back close to the wall
· Straighten the upper back, lifting the chest and bringing shoulders back against the wall
· Bring head back to touch the wall while keeping the chin tucked in
· Pull up and in with the muscles in the lower abdomen, trying to flatten the shoulders
· Hold this position for 10 seconds, breathing normally
· Relax your abdominal muscles and repeat three to five times
· Repeat exercise at least three times a day for optimum results
· Sit in a straight-back, armless chair with both feet flat on the floor and back resting against the chair
· Place arms at your sides, palms forward
· Straighten the upper back, lifting the chest
· Bring shoulders back against the chair
· Hold head erect
· Pull up and in with the muscles in the lower abdomen, trying to flatten the shoulders
· Hold this position for 10 seconds, breathing normally
· Relax your abdominal muscles and repeat three to five times
· Repeat exercise at least three times a day for optimum results
Find the best care for improving you posture and functional abilities
A referral for physical therapy is not required for you to be seen at Biokinetics Rehab; you can call us to make an appointment right now at (828) 528-1222.
We work one-on-one with our clients instead of having 1-2 other clients overlapping your session. Your sessions will always be for a 60-minute duration with the same physical therapist. We will make every attempt to get you seen within 24-48 hours instead of having to wait weeks for an appointment. We have the ability to spend the time needed to address your concerns and have the knowledge and experience to restore you to your highest level of function.