Everyone has those days when they just don't feel like entering a room with their head held high. I know, that there are those who say fake it til you make it, and honestly when those days come, relying on mind over matter isn't really the worst idea. But come on, somedays it takes an academy award performance, that you may not have in you. This weeks, guest blogger, is Dr. Karen Jacobson of Jacobson Family Chiropractic, who is not only giving us a reminder of why it is important on a physical level to keep your posture in check, but also some tips on how to incorporate it into your everyday life.
I remember as a little girl walking up and down the hallway
shoulders pulled back and a book on my head, “stand up straight”
my mother would say. Little did I know back then what an important
role posture would play in my life…
A simple way to observe proper posture is done by checking a person’s alignment. Proper posture will create a Plumb line. From the side view, the head is centered with the ear lined up to the front of the shoulder, eyes gazing at the horizon straight ahead. Shoulders lined up above the center of the hips, followed along the seam of the pants to the middle of the knee ending just in front of the ankle bone with the pelvis gently tucked under and knees relaxed with a soft bend.When looking from the front, weight is distributed equally between the left and right sides, hips level, shoulders level and the ears are level.What do we see when we look around us? How many kids and adults walk around with slumped shoulders, staring at the ground? What can we do to improve our posture and health throughout life? Simple, paying just a little attention to what we do, can create a world of difference.
Posture at work when sitting for long periods of time, get up, move around and stretch. Keep the computer monitor in a slight upward tilt, creating the proper curve in your neck. Sit upright, feet flat on the floor and knees at a 90 degree angle. Have a small pillow to support your low back.
Posture at play When working out pay attention to balance and symmetry; check your posture in the mirror when lifting weights avoid lifting excess weight so neck and shoulders are relaxed to prevent you from straining and pulling your head forward.
If riding a bike be sure the seat is high enough so your knee is extended on the bottom pedal and toes barely touching.
Posture at rest Sleep on you back or side with only one neck pillow , perhaps using a pillow under the knees when on your back or between them when on side. Avoid stomach sleeping. Be sure to stretch in the morning when you get up
Awareness is the key; if you know what to look for you are on the right path and remember if all else fails you can always walk around with a book on your head…
***Dr Karen R Jacobson is Official Chiropractor & Wellness advisor to Healthy U TV show. She maintains a Family practice in Scottsdale, AZ with a focus is on Children and pregnancy as well as athletes of all ages. For more information
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