Julia Price
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Jan 24, 2017 · Learn how good posture can improve your balance, prevent injuries, and enhance your performance in various activities. Find out the physical reasons for poor posture and the exercises to correct it.
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What is posture?
Posture is how you hold your body. There are two types: Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something. Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping. It is important to make sure that you have good dynamic and static posture. The key to good posture is the position of your spine. Your spine has three natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.
How can posture affect my health?
Poor posture can be bad for your health. Slouching or slumping over can: Misalign your musculoskeletal system Wear away at your spine, making it more fragile and prone to injury Cause neck, shoulder, and back pain Decrease your flexibility Affect how well your joints move Affect your balance and increase your risk of falling Make it harder to digest your food Make it harder to breathe
How can I improve my posture in general?
Be mindful of your posture during everyday activities, like watching television, washing dishes, or walking Stay active. Any kind of exercise may help improve your posture, but certain types of exercises can be especially helpful. They include yoga, tai chi, and other classes that focuses on body awareness. It is also a good idea to do exercises that strengthen your core (muscles around your back, abdomen, and pelvis). Maintain a healthy weight. Extra weight can weaken your abdominal muscles, cause problems for your pelvis and spine, and contribute to low back pain. All of these can hurt your posture. Wear comfortable, low-heeled shoes. High heels, for example, can throw off your balance and force you to walk differently. This puts more stress on your muscles and harms your posture. Make sure work surfaces are at a comfortable height for you, whether you're sitting in front of a computer, making dinner, or eating a meal.
•Axial Extension (Posture Exercise) (National Jewish Health)
•Computer Workstations: Good Working Positions (Occupational Safety and Health Administration)
•Getting It Straight: Improve Your Posture for Better Health (National Institutes of Health) Also in Spanish
•Maintaining Good Posture (American Chiropractic Association)
•Neck pain (Medical Encyclopedia) Also in Spanish
•Prevent Back Pain (Office of Disease Prevention and Health Promotion) Also in Spanish
The primary NIH organization for research on Guide to Good Posture is the National Institute of Arthritis and Musculoskeletal and Skin Diseases
MedlinePlus links to health information from the National Institutes of Health and other federal government agencies. MedlinePlus also links to health information from non-government Web sites. See our disclaimer about external links and our quality guidelines.
Learn how to hold your body the right way, whether you are moving or still, to prevent pain, injuries, and other health problems. Find out how posture affects your spine, muscles, joints, balance, digestion, and breathing, and get tips on improving your posture in general, sitting, and standing.
- Jenna Jonaitis
- Reduced low back pain. Sitting or standing in a slouched position for prolonged periods of time stresses your lower back. More specifically, it puts pressure on the posterior structures of the spine, including the intervertebral discs, facet points, ligaments, and muscles, explains Strang.
- Fewer headaches. “Poor posture can contribute to tension headaches, due to increased muscle tension in the back of the neck. Often if we correct our posture, we can reduce muscle tension and improve our headaches,” says Strang.
- Increased energy levels. When your bones and joints are in correct alignment, it allows the muscles to be used as they’re intended, so you’ll have less fatigue and more energy, explains Griffith.
- Less tension in your shoulders and neck. A forward head posture puts strain on the upper back, shoulder, and neck areas. With proper alignment, the joints and ligaments are less stressed and less subject to chronic overuse, explains Griffith.
Oct 18, 2023 · Learn what posture is, how to maintain and improve it, and why it matters for your health. Find out the difference between static and dynamic posture, the best ways to align your spine, and the common myths and facts about posture.
Jul 29, 2019 · Learn how to improve your posture with effective exercises and other tips. Good posture can reduce back pain, stress, and other problems, and boost your confidence and health.
Apr 20, 2023 · Learn how to improve your posture with yoga, stretching, and core strengthening movements. Follow the calendar plan and get tips on how to do each exercise and pose correctly.
Jul 13, 2023 · Learn how to do yoga and stretching poses that can help you correct your posture and reduce muscle pain, stress, and fatigue. These exercises can also improve your balance, strength, and mental health.
