Spine & posture techniques
So what is good posture? ‘Posture’ is the position we hold our body in during sitting, standing, or lying. Good posture involves teaching our body to sit, stand, lie and move with the least amount of strain imposed on the muscles, joints and ligaments during everyday activities.
Importance of good posture
Maintaining optimal postural alignment allows you to work more efficiently, with less fatigue, and reduced strain on your body’s joints, ligaments and muscles.
Benefits of good posture:
- decreases compressive load – reduces body aches and pains
- improves muscle power and efficiency – less fatigue
- improves blood flow and nerve conduction
- aids digestion and lung capacity
- increases energy, mood and productivity
- reduces the risk of overuse injuries
- prevents the spine becoming fixed in abnormal positions
Conversely, poor posture leads to:
- joint and muscle pain
- headaches
- compression of spinal discs and nerve tissue
- compromised blood flow
- increased fatigue
- overuse injuries
Cues for good standing posture:
- weight evenly distributed on both feet
- soft knees (don’t lock knees)
- tailbone reaching to floor (not tucked forwards/poking backwards)
- lower abdomen gently drawing in (20% effort)
- rib-cage soft and pliable (don’t brace)
- shoulders ‘floating’ open and back
- thumbs face forwards
- chin neutral and ears in line with shoulder tip
In the workplace (office or home)
In the ‘workplace’ our aim is to move and work within ‘neutral’ postures dynamically. ‘Workplace’ can also be defined as sitting at your desk or table at home checking emails or doing admin work on your computer or laptop.
What is a ‘neutral posture’?
- neutral posture means the joints of the body are aligned in their resting positions (i.e. the position of least resistance)
- neutral postures have no increased pressure or tension on the bones, muscles, tendons, or nerves
- neutral postures are east to maintain for long periods of time
- they are less likely to cause pain and discomfort
Neutral spine in sitting:
- wiggle bottom right back into the chair
- rock slightly forward onto pelvis (less pressure on tailbone)
- ensure chair has built-in lumbar support (or used an external lumbar roll)
- hips should be just above knees
- bring chair close to desk (avoid leaning forwards)
- lower abdomen and pelvic floor muscles working gently to support you
- elbows supported on arm rest or desk
Neutral neck position:
- good neck posture starts at the lumbar spine
- collar-bones wide, shoulders float back
- ear in-line with tip of shoulder
- chin positioned in neutral
- imagine back of head is gently pushing into a wall behind you
Neutral wrist:
- wrist and hand are in line with the forearm
- ensure the wrist isn’t bent backwards (appears broken in the middle)
- don’t deviate side-to-side
- guide mouse from elbow (not wrist or shoulder)
- can place a wrist pad under wrist
Top tips to maintain neutral posture in the ‘workplace’:
- Adjust chair height so hips are slightly higher than knees
- Screen should be an arms length away
- Use an external lumbar roll if your chair has no built-in support
- Elbows support on arm rest
- Use a wrist pad if your wrists are kinked backwards on the keyboard
- Bring the mouse close to your body
- Guide mouse with elbow (not shoulder or wrist)
- Don’t hold the phone between ear and shoulder (use phone on non-dominant side)
- Use a footstool if the chair is too high
- Consider a sit-to-stand desk or high bench (alternate between both positions)
- Bring items you use most frequently within arms reach
- Keep your spine in neutral (bend knees) to pick up objects off the floor
Movement
The benefits of movement:
- improves cardiovascular & cardiorespiratory health
- aids digestion
- regulates hormones
- strengthens muscle & bone
- improves sleep
- powers the brain (aids in memory and cognition
- reduces anxiety & depression
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