The Body Mechanics of Posture
Posture is important! I know, I know. You have heard it all before. Posture this, posture
that. Having good posture techniques has many benefits in other areas of your life. Posture is the
position in which you hold your body upright against gravity while standing, sitting, or lying
down. Good posture involves training your body to stand, walk, sit, and lie in positions where the
least strain is placed on supporting muscles and ligaments during movement or weight-bearing
activities. Keeping good posture keeps bones and joints in the correct alignment so that muscles
are being used properly. Normally, we do not consciously maintain normal posture. Instead,
certain muscles do it for us, and we don't even have to think about it. Several muscle groups,
including the hamstrings and large back muscles, are critically important in maintaining good
posture. While the ligaments help to hold the skeleton together, these postural muscles, when
functioning properly, prevent the forces of gravity from pushing us over forward and also
maintaining our posture and balance during movement.
Poor posture can lead to excessive strain on our postural muscles and may even cause
them to relax, when held in certain positions for long periods of time. For example, you can
typically see this in people who bend forward at the waist for a prolonged time in the workplace.
Their postural muscles are more prone to injury and back pain. Several factors contribute to poor
posture, most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight
muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment,
incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor
There are many different ways you can adopt for having good posture. While walking,
stand tall. Inhale, roll your shoulders up and back, then exhale and roll your shoulders down, as
if you are gently tucking your shoulder blades into your back pockets. While sitting, try seated
pelvic tilts. Sit on the edge of a chair, place your hands on your thighs and rest your feet on the
floor. Inhale and rock your pelvis and ribs forward while you open your chest and look upward.
Exhale, rock your pelvis and spine back and look down toward the floor. For lying in bed,
attempt the bedtime bridge pose. Lie on your back in bed with your knees bent and your feet
resting on the mattress. Inhale, then slowly exhale and curl your tailbone to lift your buttocks and
spine, one vertebra at a time, until your shoulder blades bear your weight. Pause and inhale, then
slowly exhale as you roll your spine back down.
https://my.clevelandclinic.org/health/articles/4485-back- health– posture
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