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:
Set your feet so that the outsides are parallel to each other
For many people this will feel like they are turning in slightly
Aim for 60% weight in your heels
Lean forwards and backwards
When you lean forward the toes will start to cramp to keep balance
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
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
Restore the arches in your foot by rotating your knees to the outside without moving your feet
Tensing your buttocks will help here!
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 : )
Drop your shoulders low (not back) as if you have heavy shopping bags
Ensure your ribs are dropped and are not flaring out
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.