Sitting ~ Sit in an office chair. Align your back with the back of the chair. Avoid slouching or leaning forward, especially when tired. Keep your shoulders straight, shoulder blades moving slightly down the back and together towards each other. Flex your arms at a 75- to 90-degree angle at the elbows. Make sure your neck, back, and heels are all aligned. Keep both feet flat on the floor. If there’s a problem with feet reaching the floor comfortably, use a footrest.
Standing ~ Stand against a wall with the back of your head, shoulders, and buttocks touching the wall. Stand straight and tall, with shoulders upright. Feet should be shoulder-width apart, with your weight well distributed throughout both feet. Avoid locking your knees. Let arms hang naturally down the sides of your body. Tuck your chin in a little to keep head level. Be sure your head is square on top of the neck and spine, not pushed forward. Now, come away from the wall and feel the gravity line of your posture as easily extending upward, slightly stretching the back of the neck. Bring your attention to this shape of posture at least every hour.
Walking ~ Keep your head up and eyes looking straight ahead. Avoid pushing your head forward. Keep your shoulders properly aligned with the rest of the body. Feel the shoulder blades moving slightly down the back and together towards each other. And pull the bottom of your sternum slightly in so as not to curve the upper back and cause hyper extension of the spine. Now walk with awareness of your happy, tension-free self!
The skilled therapists at Massage Therapy Center Palo Alto can look at your stance and show you how to get into the correct posture so you can feel the difference between standing correctly and incorrectly. Studies have shown that getting regular massage and bodywork influences your posture awareness as well as reduces tension and anxiety, relieves muscle cramps and spasms, improves blood circulation that delivers oxygen and nutrients to the cells, and promotes relaxation and well-being.
Learn more about why good posture is important.