Posture Tips for Sitting and Standing
Posture Tips for Sitting and Standing
We all tend to be instinctively aware of the benefits of good posture. If you would like a refresher or deeper look at the benefits of posture refer to an earlier blog post Why Posture is Important .
Given the many benefits of good posture let’s take a closer look at how to achieve good posture. I will break the posture tips into sitting and standing.
Good posture tips for sitting:
- Sit with your bottom right back against the back rest.
- Place your feet flat on the floor.
- Have your thighs parallel with the ground or slightly above the 90 degree level (eg 95-100 degrees).
- Sit up ‘tall’ (imagine that you are being lifted up from the crown of your head by an invisible string).
- The top of your computer screen should be no more than 10-15 degrees lower than eye level. If the screen is any lower it will result in you stooping at your desk.
- Avoid sitting for prolonged periods of time in soft couches where your back is rounded-this is far from good posture. Where possible sit in a firm chair with a supportive back rest.
Good posture tips for standing:
- Stand ‘tall’. As with sitting tall imagine that you are being lifted from the crown of your head by an invisible string.
- Set your shoulder blades by drawing them back and together. This only needs to be a slight movement-you should note feel like you are squashing a grape between your shoulder blades.
- Tuck your bottom under slightly.
- Stand with your weight evenly distributed between both feet.
- Avoid standing with more weight shifted off to one side.
- Slightly retract your head on your neck-this prevents the ’head poke’ position.
Brad Beer (APAM)
POGO Physio Founder
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