May is National Posture Month! Because chiropractors are most closely associated with the spine, they are often consulted for help with posture. Especially in our modern world of sedentary lifestyle, computer use, commuting and digital devices, “tech neck” and other posture problems are extremely common. But posture is not only about your spine. Good posture for any activity is important in maintaining the ability to do those activities pain-free. When it comes to posture, the way you hold your arms and legs are just as important as how you arrange your spine.
Static vs. Dynamic Posture
Generally, posture can be thought about in two categories: dynamic posture and static posture. Dynamic posture is the posture of the body while moving; i’s how we walk, run, lift, bend, etc. Static posture refers to the body at rest; it’s how we sit, stand, and lay.
Because static postures are sustained for longer periods of time, our static posture often has a larger effect on the body over time. Poor posture becomes habitual, leading to overwork in some areas and weakness in others, which reinforces the poor posture and makes it more and more difficult to improve. Chiropractic care can help improve posture by restoring proper movement to joints, helping to interrupt the habitual pattern.
At Equilibrium our practitioners frequently work with athletes and active individuals, and can offer valuable insights on the dynamic postures associated with the specific demands of those activities. Chiropractors can shed light on the specific movement patterns they see in your body and show you exercises to strengthen weak areas or to practice good posture while performing specific actions.
By nature, dynamic posture has more variables and requires more individualized attention. Static posture, on the other hand, is generally applicable. Here are the things to look for in your static postures:
Standing Posture
Start from the ground up:
Place your feet hip width apart and equalize the weight on your feet front to back and side to side.
Do not lock or hyperextend your knees, but keep a very slight softness at the back of your knees.
Lift slightly through your low belly
Let your arms hang at your sides
Align your ears over your shoulders
Lift the crown of your head up, like there is a string connecting the very top of your head to the ceiling, allowing the neck to be long.
Seated Posture
Once again, work from the ground up:
Place your feet hip width apart, resting on the floor or a footrest
Maintain a small space between your knees and the chair, and avoid crossing knees or ankles
Knees should be at the same level as your hips, or slightly below your hips. To aid with this, you can use an inclined chair pad like this stress wedge, or fold up a blanket or towel to lift your hips.
Let your upper arm bones fall directly down from your shoulder joint. Reaching too far forward can cause tension in the upper back and neck.
Maintain connection of your spine against the chair’s backrest, using additional supports as needed, for example this sitback rest
Lengthen the back of your neck, and lift the top of your head just like in standing posture with your eyeline parallel to the floor.
If you need to reference paperwork, or if you are reading or looking at your phone, lift your reading material to eye-level rather than inclining your head forward and down. You might use the aid of a paper/phone/tablet stand. Be sure to take frequent breaks to stand up, move and stretch.
Sleeping Posture
Sleeping posture is largely helped or hindered by your surroundings — meaning your mattress and pillow(s) set up.
A firmer mattress is recommended. Your mattress should support your body, keeping your body in alignment.
Regularly flip and/or rotate your mattress to prevent uneven wear from your usual sleeping positions. This will increase your comfort and help your mattress stay in better condition for longer.
If you’re a side sleeper, you will want a thicker, firmer pillow that is the same height as the distance from your shoulder head to your neck. This will keep your neck proper alignment. You can also place a pillow between your legs to maintain pelvic alignment while you sleep and help prevent back pain.
If you’re a back sleeper, find a pillow that allows your neck to be straight and long as you sleep. Too high or firm and your chin will tuck forward toward your chest, too soft or flat and your head will fall back off of your neck. To help prevent back pain, you can place a pillow under your knees.
Posture Exercises
How can you improve your posture? By promoting mobility and strength in the right places in your body. Our providers can offer individualized home exercise plans to address your body’s specific strengths and weaknesses.
Scapular retractions - These can be done in a variety of ways: with resistance bands, weighted, or without weight, and at many different heights. Click the link for a video of Dr. Shireesh explaining how to approach this staple exercise for posture, shoulder pain and neck pain.
High rows - A great follow-up to scapular retractions, high rows are great strengtheners for the upper back and shoulders. In this video Dr. Cydney demonstrates how to do high rows with a resistance band.
Supine Spinal Rotation - Suzanne recommends this movement for decreasing spinal stiffness and tight chest muscles, symptoms often exacerbated by desk work. This is the perfect move to break up your work day!
Pec Stretch - Give your pec muscles a break with this stretch! Dr. Cydney says this is a simple and easy way to combat desk posture. No equipment needed!