Improving Posture: Evaluation and Exercises for Optimal Spinal Health

LCM Blog_August 2023-01

Welcome Good Posture Part II: Electric Boogaloo! Last month, we talked about how correct posture is the cornerstone of a healthy spine and overall well-being. As chiropractors, we emphasize maintaining proper alignment to prevent musculoskeletal issues and promote optimal physical function.

For Part Deux, we’ll explore what constitutes good posture and provide simple tips to assess and improve your posture for a healthier, pain-free life.

What is Good Posture?

Good posture is characterized by the balanced alignment of the body, promoting the natural curves of the spine. Viewed from the side, these features indicate good posture – that the body is balanced front-to-back:

  • Head: The head is aligned with the shoulders, neither leaning forward nor backward. The chin is parallel to the ground.
  • Shoulders: The shoulders are level and relaxed, not hunched forward or raised excessively.
  • Spine: The spine exhibits its natural curves—slight inward curve in the lower back (lumbar lordosis), outward curve in the upper back (thoracic kyphosis), and inward curve in the neck (cervical lordosis).

From the front, the positioning of these body parts indicates alignment and good posture – balance from side-to-side:

  • Hips: The hips are level and squared, without tilting to one side.
  • Knees: The knees are straight, not locked, and aligned with the feet.
  • Feet: The feet are shoulder-width apart, with weight distributed evenly between both feet.

Assessments for Good Posture

We have some ways you can do posture checks on your own. 

Assessing Your Children’s Posture

This first section is for the parents in the crowd! You have the power to evaluate your child’s posture right there in the comfort of your own home. (No advanced logistics to coordinate schedules to yet another appointment – and no need to play cab driver!)

To determine if your child has good posture, have them stand in front of you and look at them from the side. Their ear, shoulder, elbow, wrist, hip, and ankle should all line up from top to bottom! 

Good Posture Self-Assessment

Assessing your posture can help identify areas that need improvement. Even with a mirror, you can’t effectively look at yourself from the side to see if your ears line up with your ankles – and all the other parts in between. You could have someone else look you over, as in the evaluation above. But there are also ways to figure out what’s going on with your own body’s alignment and identify areas to work on better posture. Here are some simple ways to evaluate for bad posture on your own:

  1. Wall Test: Stand with your back against a wall. If your head, shoulders, and buttocks do not touch the wall simultaneously, it indicates postural imbalances.
  2. Mirror Check: Stand in front of a full-length mirror and observe your body’s alignment. Are your shoulders rounded? Are your shoulders level or is one higher than the other? Same thing for your hips. Is your head tilting forward? Note any deviations from the ideal posture.
  3. Sitting Posture: Pay attention to how you sit at your desk or on a chair. Do you slouch or cross your legs frequently? Incorrect sitting posture can strain the spine over time.
  4. Pain and Discomfort: Notice any chronic pain or discomfort, especially in the neck, shoulders, and back. Such symptoms may be related to poor posture and warrant attention.

3.     Sitting Posture: Pay attention to how you sit at your desk or on a chair. Do you slouch or cross your legs frequently? Incorrect sitting posture can strain the spine over time.

4.     Pain and Discomfort: Notice any chronic pain or discomfort, especially in the neck, shoulders, and back. Such symptoms may be related to poor posture and warrant attention.

Improving Your Posture

Several areas of focus can help you establish and maintain good posture. Here are four areas to consider as you work on your posture.

  1. Be Mindfully Aware: Be conscious of your posture throughout the day. Regularly remind yourself to align your body correctly while sitting, standing, and moving. Set a reminder on your phone or watch, or post sticky notes around the house to remind you to check in with yourself.
  2. Stretch and Strengthen: Incorporate exercises that promote flexibility and that strengthen the core muscles, such as yoga, Pilates, and targeted stretches. Strengthening your core isn’t just about your abs. Your core plays a role in almost every move you make!
  3. Setup Ergonomically: Ensure your workspace is ergonomically friendly, with an adjustable chair with adequate lumbar support, at the right height for your body at your desk, with your feet firmly on the floor.
  4. Gimme a Break: Avoid prolonged periods of sitting or standing. Take short breaks – move, walk around, and stretch to alleviate pressure on the spine.
  5. Consult a Chiropractor: Schedule a consultation with a chiropractor for a comprehensive evaluation of your posture and personalized guidance on corrective exercises and adjustments.

Exercises to Improve Poor Posture

Okay, now that we’ve covered your focus areas for working on good posture, we have some specific stretch and strengthening recommendations. Try these out for better posture.

  1. Thoracic Extension Stretch:
    • Stand with your back against a wall, feet shoulder-width apart.
    • Place your hands behind your head, elbows pointing outward.
    • Gently press your head, upper back, and forearms against the wall, while maintaining a slight arch in your lower back.
    • Hold the position for 30 seconds, then relax. Repeat 3-5 times.
  2. Chin Tucks:
    • Sit or stand tall, keeping your shoulders relaxed. (Seriously, relax your shoulders right now – why so tense?)
    • Gently tuck your chin inwards, as if creating a double chin, while keeping your eyes forward.
    • Hold the position for 5-10 seconds, then release. Repeat 10 times.
  3. Scapular Retraction:
    • Sit or stand with your arms at your sides, palms facing forward.
    • Squeeze your shoulder blades together, drawing them downward and backward.
    • Hold for 5 seconds, then release. Repeat 10 times.
  4. Core Strengthening Exercises:
    • Engaging your core muscles helps support proper posture. Incorporate exercises like planks, bridges, and the bird-dog yoga poses into your routine.

Take Charge of Your Posture Today!

Embracing good posture is not just about aesthetics—it’s about investing in your spinal health and overall well-being. By understanding what good posture looks like and assessing your own alignment, you can take proactive steps to correct bad posture habits.

Remember, a healthy spine supports a healthier you! Prioritize good posture today and pave the way for a pain-free, active, and fulfilling life.

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Levander Chiropractic & Massage

125 N. 1st Street
Jeannette, PA., 15644
724-527-1700

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