By The SHAPE Team

Posture:

• Proper posture not only allows your joints to move freely through their ranges of motion, it also allows your organs to work more efficiently.
• Poor posture is often caused by muscle imbalances--some muscles are too tight and become shortened, and others become permanently elongated and weakened.
• People who perform repetitive or stationary work, such as sitting in front of a computer all day, often develop muscle imbalances. For example, rounded shoulders (shortened chest muscles and continually elongated mid back muscles) and a forward head position (lengthening in the back of the neck and tightness of the muscles in front of the neck) can lead to all sorts of pain patterns and discomfort.
• The key to changing muscle imbalances, and therefore posture, is through a specific and personalized exercise program geared to lengthening and strengthening appropriate tissues and muscles.
• Take regular breaks during the day to move the body and stretch the muscles from head to toe.
• Develop your core stability through conditioning and rehabilitation exercises.
• Have a postural assessment quarterly to ensure proper alignment and flexibility.
• Exercise and stretch regularly.
• Overall, the best posture is a constantly changing posture. Even sitting or working in a perfect posture position for a long period of time can be damaging.

OUR BODIES WERE MADE TO MOVE!

Sitting Posture:

• When sitting, make sure your feet are flat on the floor, your knees are slightly higher than the hips and spinal curvatures are maintained.
• Avoid holding the phone between the shoulder and ear. Use a headset if a large part of your day is spent on the phone.
• Maintain abdominal bracing to support the low back before any movement.

Sleeping Posture:

• When sleeping, the use of an orthopaedic pillow may be beneficial to help properly support the neck and shoulder musculature.
• Do not use more than one pillow and avoid sleeping on your stomach.

Preventing Back Injury:

• The spine is not straight-it has four major curves that act as shock absorbers, and allow proper movement.
• The lumbar or lower back curvature is where most of this shock absorption occurs.
• Weak abdominal and low back muscles are a primary reason for developing low back pain.
• Back injuries are seldom caused by a single factor, however, lifting objects with a straight back in a flexed posture is one of the leading causes of back pain.
• Back injuries can occur as a result of improper bending and lifting technique, particularly when done with the knees straight.
• When lifting objects, keep the back in a neutral position and bend at the knees. Keep the head up and place one foot in front of the other, and keep the objects being lifted close to the body.
• Back pain can also be attributed to lack of exercise. Be sure to exercise on a regular basis, and approach exercise in a sensible way-start slowly and progress gradually.
• Perform trunk flexibility and strengthening exercises, abdominal strengthening exercises and hamstring stretching exercises.
• Back injuries are a result of poor posture, faulty body mechanics, stressful living and working habits, loss of flexibility, and poor physical conditioning….something can be done about all of these factors.

WHY NOT START TODAY?


DISCLAIMER
The information on www.shapetoronto.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.