Healthier standing, sitting and sleeping habits will certainly reduce neck, head and back ache, pinched nerves, arm and shoulder pain, insomnia and mental fatigue. It’s that simple!
Stand Correctly
Here’s one way to stand correctly: make sure you are constantly aware of the position of your head, neck, shoulders, chest, upper back, stomach, lower back, pelvis and all the other parts of your body.Or you can do it the easy way: focus on one bone only and do the ManubriumLift®! Please make sure you read, understand and implement the ManubriumLift® instructions above. When standing for long periods of time, you may want to occasionally rest one foot on a stool and take breaks to move around.
Sit Correctly
When resting your back against a car seat, in front of the television, at your desk or at school, remember to perform the ManubriumLift®.
Make sure your buttocks touch the back of your chair, as that will help to shift your head back over your shoulders. A lumbar roll can be used to help you maintain the normal curves in your back.
Bend your knees at a right angle (use a foot rest or stool if necessary). Keep your feet flat on the floor and try not to cross your legs.
When sitting forward while eating, at your computer or when writing, it is good to tip your seat down slightly at the front if possible, or use a sacral block (chair wedge) to prevent your pelvis from tipping back, which causes slouching.
“Blocking” your pelvis will make it easier and more comfortable to maintain an upright position.
“We all know how to operate and maintain many sophisticated mechanical devices, yet we don’t look after our most important one – our body. I often see people who don’t know how to perform proper standing, sitting or sleeping positions. When I position a patient in a proper standing or sitting position, the most common reaction I get is that it is easy to do, feels good and is almost effortless.” DrPosture®
Sleep Correctly
Do you wake up in the morning feeling stiff and tired and looking a little wrinkled? We spend one third of our life sleeping, so it’s in our best interests to do it right.
Sleeping on your back is by far the best sleeping position. Using a good quality, low profile pillow supports the natural forward curve of the neck and keeps your spine in natural alignment.
Sleeping on your back will not put pressure and stress on your shoulders and hips and will not wrinkle your face (in fact, gravity will smooth the lines on your face overnight!). It is a good idea to place a bolster under your knees to relax your lower back.
Sleeping on your side is the second best sleeping position, as long as you use proper neck support to keep your spine straight.
It is a good idea to place a bolster or a pillow between your knees to relax your hips and lower back.
Please note that sleeping on your side will put pressure on the hip and shoulder you sleep on, and could eventually lead to pain and early degeneration.
m-man-2.gifDrPosture® recommends that you avoid sleeping on your stomach, as this position places stress your back and neck due to sustained head rotation for several hours through the night. Over time, it may promote early spinal degeneration.
Now that you know what to do, it’s all up to you. Consider the “To Do List’ above and download more simple exercises that can transform your life.
Here’s to your
good posture!
Please click here to get your Posture Kit™
