Health and Wellness

Posture, Posture & Posture!!!

Posture is defined as how your hold your body at all times. Regardless of the type of  posture, the most important component of a good posture is that the spine is in a neutral and non-compromised position.

    Research shows that postural distortions  mean stress and strain on your spine and can cause acute/chronic pain. Standing in the optimal posture is an art. However, if you master this art, the results can be very rewarding to your ultimate health goals.   



  • When standing: your head, shoulders, hips and ankles should line up, one comfortably above the other.
  • You should bear your weight primarily on the balls of your feet.
  • Do not lock your knees! Keep your knees slightly bent.
  • Let your arms hang naturally down the sides of your body.
  • Stand straight and tall with your shoulders pulled backward.
  • Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side (aka DON’T do the “text neck”).
  • Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

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  • Keep your feet on the floor or on a footrest, if they don’t reach the floor.
  • Don’t cross your legs. Your ankles should be in front of your knees.
  • Keep a small gap between the back of your knees and the front of your seat.
  • Your knees should be at or below the level of your hips.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Relax your shoulders and keep your forearms parallel to the ground.
  • Avoid sitting in the same position for long periods of time.
  • Your workstation ergonomics is also very important. Check the illustration on the right for the ideal set-up!





8 thoughts on “Posture, Posture & Posture!!!

  1. Very informative. I’m currently doing my level 3 in hair dressing and I was surprised to find that the posture needs to be good for a balanced hair cut. Not only does it give you the result you want, it will allow one to work for longer!

    Liked by 1 person

  2. It is difficult with aging, to maintain upright posture in the cervical spine. I find my neck coming forward, a rounding to the top of the spine which inclines my head forward. While not jutting forward pugnaciously (as they say in the fictions), my head is forward to my spine.
    Spiritually, this means looking to the future (upright would be staying in the present, a backward lean to the head would mean living in the past) – which is just another aspect of the picture. I’m happy, at 70, to be upright at all!! 🙂
    I have found that a treatment called Spinal Touch releases this, puts me up straight again, but this is a “rare modality” without many practitioners & expensive if you can find one.
    I would guess this positioning is also a beginning to “dowager’s hump”, in some bodies. If you have any recommendations, I’d appreciate hearing from you.
    Thanks so much for your info!

    Liked by 1 person

    1. Thank you so much for your comment! We can totally understand what you mean. It is hard to maintain good posture and spine alignment with the physical day to day chores, sitting postures and sleeping postures. I would recommend be more conscious about how you sleep, sit and stand which all can affect your posture but most importantly, relief pressure of your spine. We will follow up more with a blog on some of the exercises you can do to maintain normal posture😀


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