How to Obtain Good Posture in the Upper Body

Include good postural habits in your daily activities.

Poor upper body posture can occur while standing, sitting or performing daily activities such as working on the computer and driving. If left uncorrected, bad postural habits contribute to chronic, long-term health conditions including backaches, neck pain and headaches. Prevent upper body posture problems by combining correct postural behaviors, exercise and good ergonomics.

Things You'll Need

• Ergonomically designed chair

Instructions

1. Maintain the right body posture while standing. Hold your head straight and chest out, relax your shoulders and hold them back, drawing your stomach and buttock muscles in. Place your feet parallel to each other and distribute your weight on them equally.

2. Sit on an ergonomically designed chair. You should be able to keep both your feet flat on the floor when you sit on it. Adjust your back firmly against the chair, straighten and relax your upper back, neck and shoulders. Your buttocks should rest against the backrest of the chair and your knees should be in line with your hips.

3. Stand near an object you want to pick up -- with your feet stretched apart. Bend your knees and hips, and keep your back straight. Tightening your stomach muscles, bend down to lift the object. Move back up to the standing position using the strength of your leg muscles.

4. Take two minute breaks every half hour to either stretch, stand or walk -- if your job involves long periods of sitting at your desk. This frequent change of position will prevent bad postural habits such as slumping.

5. Perform chin tucks while sitting or standing, on every alternate day. Pull your chin straight up and back straight. Hold the chin in this position for 10 seconds and release. Repeat the chin tuck for 10 counts.

6. Draw your elbows behind and simultaneously squeeze your shoulder blades together. Hold yourself in this position for five seconds, release and repeat for 10 counts. Perfom this exercise on every alternate day.

Tips & Warnings

• While sitting, place a small cushion, lumbar roll or a rolled-up towel behind the curve of your lower back, to maintain the normal curve of your lower back.

• Avoid wearing high-heeled shoes often, as it affects the body's center of gravity and distorts upper body alignment.

References

• Mayo Clinic: Prevent Back Pain With Good Posture
• Spine-Health: Ten Tips for Improving Posture and Ergonomics
• Sierra Regional Spine: Good Posture and a Healthy Back
• Safe Computing Tips: 5 Tips On Proper Ergonomic Posture

Resources

• Improve Posture: How To Improve Posture