What is good posture? How do I know if I'm standing correctly?

RESET YOUR POSTURE: 8 steps in 8 seconds

This is a short version of a daily posture check you can do. Use this video to get started so that you can then do the steps by yourself in 8 seconds. Ideally to do in the morning while waiting for the kettle to boil, standing in a queue, taking a screen break or even when you're on the phone. 

 Make this your 8 second daily mantra to reset your posture to neutral.

 FEET – HEELS – SPINE - LINE – KNEES – HIPS – SHOULDERS – HEAD

 Conscious adjustments will restore your posture over time and help offset symptoms such as tension headaches caused by bad neck and shoulder alignment.

Let’s break it down: 

1. FEET

Set your feet so that the outsides are parallel to each other

For many people this will feel like they are turning in slightly

 

2. HEELS

Aim for 60% weight in your heels

Lean forwards and backwards

When you lean forward the toes will start to cramp to keep balance

 

3. SPINE

Check the muscle next to your spine is relaxed

Place fingers on the muscle next to spine

When the muscle relaxes, you have 60% weight in your heels

 

4. LINE

Move your centre of gravity over your ankle

Check you have a straight line from your mid-thigh to your ankle – you can use a weight on a string in a mirror to check how this should feel

 

5. KNEES

Restore the arches in your foot by rotating your knees to the outside without moving your feet

Tensing  your buttocks will  help here!

 

6. HIPS

Line up your hip bones and your pubic bones – if you walk into a wall they should all hit the wall at the same time

Keep those buttocks tensed  - it will help here too : )

 

7. SHOULDERS

Drop your shoulders low (not back) as if you have heavy shopping bags

Ensure your ribs are dropped and are not flaring out

 

8. HEAD

Tuck your chin in and line up your ear to your shoulder to your hip to your ankle

Many people have ‘neck poke’ from working on the computer

This strains your neck and shoulders

And also impacts your peripheral vision

 

POSTURE and PROPER ALIGNMENT is just one of the many topics we cover in our 8 week interactive online program Healthy Habits for Life - starts 27th Jan.