The Ultimate Guide to Good Posture at Work

The Ultimate Guide to Good Posture OFFICE EDITION Modern day desk jobs may not be conducive to perfect posture, but that's no excuse not to engage that core and open that chest. There are more than enough reasons to sit (or stand) up straight. And we're not just talking injury prevention. Sharper thinking, faster metabolism, and a libido boost, too? Oh, the many perks of carrying yourself well. PRO TIPS FOR BETTER POSTURE Chained to a desk all day? Here's how to be nicer to your spine and shoulders. The rest of your body will thank you! Do Don't Draw your chin back to avoid straining the spine. Attempt to keep the back ramrod straight. Posture Check! On a desk break, stand with your back (and back of your head) to the wall. Note where your chin is, and keep it there when you sit back down. Instead, tilt the pelvis forward slightly to recreate your lumbar spine's natural curve. Type without support for your forearms. Relax the shoulders down and away from the ears. Posture Check! Periodically draw your shoulder blades down your back and bring your chest forward throughout the day. Cross your legs above the knee – this can cause poor circulation. Draw your navel toward the spine to engage the core and help stabilize the spine. Sit with knees slightly lower than your hips, and feet planted firmly on the ground. 20 20 20 Follow the 20/20/20 rule. Take a 20-second rest break every 20 minutes and look at something 20 or more feet away from your computer screen. WHAT GOOD POSTURE CAN DO FOR YOU Increases self-confidence and how confident you Helps your brain look to other assess the correct people size of things in the world around you Keeps you on top of your mental game Can reduce the frequency of headaches Helps keep your blood pressure in check Optimizes breathing Reduces back pain Improves core strength Boosts metabolism Increases testosterone Takes a load off Lowers cortisol your knees to prevent injury and strain levels Can lower inhibitions Greatist SOURCES: http://greatist.com/health/the-ultimate-guide-to-good-posture/ http://www.disabled-world.com/artman/publish/posture.shtml http://www.huffingtonpost.com/2012/05/30/work-ergonomics_n_1554038.html http://onlinelibrary.wiley.com/doi/10.1002/ejsp.607/abstract http://www.sciencedirect.com/science/article/pii/S0361923002007700 http://pss.sagepub.com/content/early/2011/11/23/0956797611420731 http://pss.sagepub.com/content/early/2011/11/23/0956797611420731.abstract Lewis-McCormick, Irene. A Woman's Guide to Muscle and Strength. Champaign, IL: Human Kinetics, 2012. Print. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Headache_and_the_ musculoskeletal_system http://www.newscientist.com/article/dn12457-bad-posture-could-raise-your-blood-pre ssure.html http://www.jneurosci.org/content/27/31/8324 http://smpp.northwestern.edu/downloads/apmnr(2006).pdf http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm http://www.hsc.csu.edu.au/pdhpe/core2/focus2/focus1/4007/2-1-4/fac2_1_4_6.htm http://www.people.hbs.edu/acuddy/in press, carney, cuddy, & yap, psychscience.pdf Eriksen, Kirk. Upper Cervical Subluxation Complex: A Review of the Chiropractic and Medical Literature. Baltimore, MD: Lippincott Williams & Wilkins, 2004. Print.