This month, in my posts, I will go over three main areas to help with your posture and ensure proper ergonomics….(1) Proper posture, (2) proper ergonomics in the workplace, and (3) proper sleeping positions. This week we will start with proper posture. So lets get to it!
1. Proper Posture --> Proper Posture should always begin with these simple rules:
(1) Head looking straight and shoulders back! (your ears should lie right above and in line with your shoulders). Have someone take a picture of you from the side to see how you are doing in this area. No slouching! If you notice that your shoulders are in front of your shoulders and not in line, from the picture, then you have some work to do. Two simple exercises/stretches that can help with this are: (a) wall angels: start by standing with your back up against the wall (your head and heels should touch the wall). Next, with your arms touching the wall lift them up 90 degrees against the wall (the back of your hands should be against the wall). Finally, bend your elbows at 90 degrees as well. The final step consists of raising your arms (while still touching the wall) up and above your head until your fingers meet. Bring them back down and up several times, and that is how you perform wall angels. (b) Stretch: Reach your arms back behind you, interlace your fingers, raise your arms up behind you as much as possible (where it is still comfortable and not causing any pain), and finally look up at the sky.
(2) Stand up straight and suck in your gut. Stand up as tall as possible and imagine there is a string attached to your head pulling you up towards the sky. Your feet should be both facing forward and about shoulder width apart. Your stomach/core should be pulled in. This is called bracing. Strengthening the core muscles is a great way to create healthy posture.
(3) Shoulders level and hips level. Again you may want to have someone take a picture of you from behind so that you can see how you fair in this area. Draw an imaginary line from one shoulder to the next horizontally. The line should be straight. Do the same across one hip to the next. Again, the line should be straight. If one shoulder is higher than the other or one hip higher than the other this may indicate that the spine is not aligned properly. If this is the case a visit to your neighborhood Chiropractor is highly suggested.
These are simple steps that you can take to ensure that you, your family, and friends are practicing proper posture habits and correcting them if need be!
As always, I hope you have enjoyed this week's blog post! If you have any questions, concerns, or would like further explanation on stretches and exercises you can do, feel free to contact me. In next week's blog post, I will cover Proper Ergonomics in the Workplace.
Until Next time,
Dr. Melissa Cruz
Innate Living Chiropractic
3151 SW 27th Ave Coconut Grove, FL 33133