Exercises for Correcting Posture

Achieving proper posture is the focal point of the science of body mechanics. Body mechanics is defined by The American Heritage Medical Dictionary as "the application of kinesiology to the use of proper body movement in daily activities, to the prevention and correction of problems associated with posture and to the enhancement of coordination and endurance." Nursing Fundamentals 1 defines body mechanics as "the utilization of correct muscles to complete a task safely and efficiently, without undue strain on any muscle or joint." The principles of body mechanics directly relate to the goal of achieving proper posture.

The Importance of Proper Posture

• Using proper body mechanics, or achieving proper posture, is particularly important for people recovering from a spine-related injury. Proper posture can alleviate two of the most common physical complaints--neck and back pain. Incorporating proper body mechanics into routine activities can reduce the amount of stress exerted on the spine. Awareness of proper posture and correct movement can lead to a tremendous reduction in chronic pain.

Spinal Facts

• The spine is composed of 33 vertebrae. Disks lie between the vertebrae and act as shock absorbers in addition to allowing the spine to move. The modern work environment is ill-designed for maintaining proper posture and body mechanics, but proper spine alignment can be corrected and encouraged through the performance of simple exercises throughout the day.

Exercises to Achieve Proper Posture

• The Colorado Spine Institute recommends two simple exercises: the chin tuck and the shoulder squeeze. The chin tuck is a series of neck retractions, performed by imagining that you are a turtle pulling your neck into your shell and then extending it straight up as though someone is pulling a string attached to the back of your neck straight up to the sky. Follow that movement by leaning your neck completely back in a state of relaxation. The chin tuck will aid in realigning your upper spine and neck. This exercise can be performed numerous times throughout the workday.
  Another beneficial exercise is the shoulder squeeze. It is performed by bringing your elbows behind you while squeezing your shoulder blades together. Hold this position for five seconds. This can be done numerous times to relax the back muscles and to correct a slumped body posture that often occurs after hours spent focusing on a computer screen.
  Dr. Harry N. Herkowitz, an orthopedic surgeon, has determined that using simple exercises, such as the chin tuck and shoulder squeeze, significantly improves an individual's posture and body mechanics.

Proper Posture When Lifting

• Proper posture is of utmost importance when lifting objects because spinal strain occurs most commonly as the result of not lifting correctly. When lifting objects, always be sure to keep your back straight and maintain a stable base of support. Bend from your hips and knees rather than from your waist. Focus on using your arm and leg muscles by crouching down to lift an object rather than bending over from the waist.