How Can I Have Good Posture?

You must be aware of your body and its movements to have good posture. According to the Cleveland Clinic, "Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities." While it is important to pay attention to how you sit, stand and walk to develop good posture, remember that you do not want to overdo any of the exercises because they might worsen your posture. In the end, good posture should never feel forced, but natural.

Instructions

• 1

  Sit up straight in your office chair and avoid slouching or leaning forward when you feel tired. Ensure that your chair is ergonomically designed, meaning it can be adjusted to support your body size, back and natural curve of your back. The armrests of an ergonomically correct chair will be slightly lower than your elbows. Your knees should be even or slightly higher than your hips when seated. Avoid crossing your legs and keep your feet flat on the ground. Change position every 30 minutes and always use your legs when standing up from a seated position.

• 2

  Stand and walk with with your shoulders properly aligned--down and back--and your eyes looking straight ahead. Remember to relax and not to force any body part into position. Your arms should hang naturally at your sides. Do not lock your knees and keep your chin tucked in to avoid forward head positioning. Switch your body weight from one foot to the other when standing for prolonged periods of time.

• 3

  Use a firm stance whenever you lift anything, and make sure to bend at the knees, not at the waist. Always place your feet shoulder-width apart and use your stomach and leg muscles to lift everything. Keep the object close to your chest and straighten your knees in a controlled manner without ever twisting at the waist. Avoid lifting awkward objects or ones that weigh more than 30 pounds. Never bend forward at the waist with straight legs to pick up a heavy object from low down or on the ground. Always lower objects back to the floor with the same care as you used when you lifted them.

• 4

  Use a firm mattress when sleeping. Avoid lying on your stomach and if sleeping on the side, make sure your knees are slightly bent and place a flat pillow between your knees. The best position to sleep in is on your back. Consider putting a pillow under your knees and under your waist for more spine support while on your back.

• 5

  Remember that practice makes perfect. It takes time to develop good posture.