Edited by Sophia Savva
We’ve all been told to “Sit up straight,” “don’t walk with a slouch,” or “walk upright.” For students, especially, maintaining a posture can be hard because most of the time, we are either slouched in front of our laptops or our desks, working on never-ending essays or binge-watching our favourite tv series.
Posture can also be spoiled by walking improperly. And I know, for us tall folks, it is hard to maintain a posture when we are constantly bending over—even to talk to others sometimes. But poor posture is not as benign as it seems: it can cause a decrease in energy levels and can change the alignment of your muscles.
Posture is vital to a person’s health. With a good posture, you reduce stress and strain on your spine, body ligaments and muscles. Proper postural alignment allows you to work more efficiently with less fatigue.
But what does a “good posture” mean?
When you are sitting, use the checklist below to check your posture.
- Chin parallel to the floor
- Shoulders even (roll your shoulders up, back, and down to help achieve this)
- Neutral spine (no flexing or arching to overemphasize the curve in your lower back)
- Arms at your sides with elbows straight and even
- Abdominal muscles braced
- Hips even
- Knees even and pointing straight ahead
- Body weight distributed evenly on both feet.
To strengthen your posture habits, follow these quick tips (and thank me later).
For walking:
- Treat yourself like a princess. No, seriously, walk with your hands on your hips (or keep a book on your head) 10 minutes a day.
For sitting:
- Keep your feet on the floor or on a footrest, if they don’t reach the floor.
- Don’t cross your legs. Your ankles should be in front of your knees.
- Your knees should be at or below the level of your hips.
- Avoid sitting in the same position for long periods of time.
- Find the mattress that is right for you. Don’t buy mattresses that are too soft and you sink down like an anchor.
- Sleep with a pillow.
- Avoid sleeping on your stomach.
- Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.
Also, if you are on your phone all day long, remind yourself to stretch your neck. Tilting your head down to look at your phone strains your neck muscles, and your spine. For a better view, lift the phone up and move your eyes, not your head.