The importance of good posture

Something we can all relate to…

From a very young age, we’ve been nagged by the elders to sit up straight, don’t slouch, stand tall… how much of those words actually changed your posture? Do you think you have good posture now?

Ultimately, children learn from example, so let me share some tips on how to better your posture. 

Firstly, what is good posture?

To be in the optimal position, which places the least stress on our body.

This answer will change depending on whether we are standing, sitting, or lying down.

Standing – Look out for the 3 natural curves in the spine when you look at it sideways, and from the front and back, it should be a solid straight line down the middle. Shoulders and hip should be leveled.

Sitting – Sitting up straight, with shoulders in line with hips, knees bent 90 degrees and foot planted on the floor.

Lying – sideways or on the back is ideal. Avoid lying on the stomach as this puts unnecessary stress on the neck and lower back.

Poor posture signs and symptoms to look out for

• Rounded shoulders
• Hunched back
• Head shifting forward
• Uneven shoulder and hip height
• Leaning on 1 leg when standing
• Muscle aches and pains
• Stiffness in joints
• Headaches
• Low energy levels

Effects of poor posture

• Physical: stress on the spine, muscle imbalances, strain on the joints and ligaments
• Emotional: drop in confidence levels, stress and anxiety

How can we help as Chiropractors?

Chiropractors addresses a person’s posture by correcting spinal alignment, reducing muscle tension and retraining the body to better posture through exercises. Here are a few exercises to do daily for better posture.

Neck Stretch

• To perform a Right-side muscle stretch, tilt your head to your left (Left ear towards left shoulder). And reach your right hand down to the floor
• Hold this stretch for 10 seconds. Repeat throughout the day (Right & Left)

Wall angels

• Stand with your back against the wall. Head, lower back and heels of your feet touching the wall.
• Spread your hands out to the side, elbows bent slightly, back of hand touching the wall.
• Slowly raise your hands up above your head (breathing in), and slowly lower down (breathing out).
• Repeat 10 times.

Superman

• Lie face down on the floor and bring your arms in front of you, reaching forward.
• Raise your arms, legs, and chest off the floor and hold for 3 seconds.
• Slowly lower your body down to the floor, repeat 10 times, perform 2 sets.

We all go through different stresses daily, for example, long hours of sitting or standing, playing sports, sustaining injuries… so regular chiropractic treatment is key to making sure our body is in the ideal alignment to be able to maintain good posture.

If you want to have better posture while sitting, go through your ergonomics.

• Back supported by chair or additional cushion
• Head looking forward not down
• Hips sit as far back to the chair as you can, try not to leave a gap
• Elbows resting on arm rest or table
• Knees in line with hips
• Both feet flat on the floor or foot stool

In conclusion, the impact of good posture on our overall well-being cannot be overstated. As chiropractors at One Spine Chiropractic Singapore, we are here to guide you on the journey to better posture, addressing not only the physical aspects but also the emotional well-being associated with it.

Incorporating simple exercises into your daily routine, such as neck stretches, wall angels, and the Superman pose, can contribute significantly to improving your posture. Additionally, regular chiropractic treatments at One Spine can help correct spinal alignment, reduce muscle tension, and provide essential guidance on maintaining optimal posture.

Remember, the way we sit, stand, and sleep plays a crucial role in our posture. Taking a proactive approach to ergonomics, ensuring proper support while sitting, and choosing the right mattress and pillow are key factors in promoting good posture.

If you have concerns about your posture or are experiencing symptoms of poor posture, consider consulting with a chiropractor at One Spine Chiropractic Singapore for personalised guidance and care. Your journey to better posture starts with small steps, and we are here to support you every step of the way.

For more information or to schedule a consultation at One Spine Chiropractic Singapore. We look forward to helping you achieve and maintain optimal posture for a healthier, more confident you.