Tuck, tighten and tilt your way to better posture!

Sit up straight! Stop slouching! I am sure many of us have had these comments mentioned to us at one time or another, which is why I want to talk about posture today. 

In todays world a lot of time is spent sitting. Sitting at your desk, on the couch, in the car.. the list goes on. Many of us don't realize all this time sitting can often lead to poor posture as our natural inclination is to sit stooped forward or hunched over. When we are in this position for so long it can translate to when we are standing or walking. As a physiotherapist, I have seen first hand the negative effects that poor posture can have on our bodies. I have found that a few simple exercises and a conscious effort to change can have a profound effect on your posture and overall well being!

Lets go through 3 simple exercises you can start with to promote better body alignment and posture. 
1) Chin Tucks
As you are reading this, take a second and look at where your ears are sitting in relation to your shoulders. Your ears should be in line with the top of your shoulder- not in front, which is often the case! This exercise if done frequently should help to correct this and bring your neck into a better alignment. Try for about 15 repetitions, repeating often throughout the day.

Start position

End position

This one can be tricky to get at first. Try thinking about leaning away from someone trying to kiss you or place your hand under your chin and think about sliding your chin backwards on your hand. 

2) Scapular retractions

All this sitting can lead to rounded shoulders and a stooped upper back. To correct this, think about pulling your shoulder blades together. Imagine there is a pencil sitting between your shoulder blades and you want to pinch this pencil with your shoulder blades. Repeat this exercise for about 15 repetitions, holding for 5 seconds when squeezing. Try and do a few times throughout the day. 

Squeezing the shoulder blades together

3) Pelvic tilts

Again take a second and notice the position your pelvis and hips are in as you are sitting. They are most likely rolled under, creating a stooped lower back. The natural curve in the lower part of our spine should be slightly arched. This exercise will help to restore the natural curve in your lower back. I like to think of this exercise in 3 steps. 

1) Roll your hips under you, emphasizing the "stooped" or rounded position of the lower back (the posterior tilt).

2) Now roll your hips back the other way, emphasizing the arched or "lordotic" position of your lower back (the anterior tilt).

3) Come to a point in the middle of these two extremes. This should be a neutral position for your lower back and you should try and maintain this position when sitting. 

Image from: http://erickeene.wordpress.com/

Obviously these exercises are not a cure all and every person is different! I have just found, in my experience, these exercises to be helpful in maintaining better body alignment! So the next time you are sitting on the couch or at the computer, take a minute to tuck, tighten and tilt your way to a better posture! Your body will thank you :)

xo

Ash

The above is for informational purposes only and is not meant to be taken as medical advice. If you have a serious medical problem you should consult a health care professional.