Sitting posture in a nutshell

Even with excellent posture, great ergonomics and appropriate office equipment and furniture, sitting still for prolonged periods is not healthy. You should therefore engage in regular, periodic movement, stretches, exercises and activities producing different movements.

• Make small adjustments to your chair or backrest. Stretch your fingers, hands, arms, and torso.
• Stand up and walk around for a few minutes periodically.
• Perform some of your tasks whilst standing: computer use, reading, phone, meetings.

WHY IS POSTURE IMPORTANT?

Maintaining a good posture is a core pillar to your physical health. Unknown to many, a good posture is just as essential as a healthy diet, sleeping well and exercising. It ensures that your body is well poised to perform daily tasks with more vigour, while reducing injury potential, optimizing sporting ability and enriching quality of life! Good posture is imperative when it comes to correct form whilst exercising, which in turn results in fewer injuries and greater gains.

WHAT CONSTITUTES GOOD STANDING POSTURE?

• Chin parallel to the floor with ear, shoulder, hip, knee and ankle lined up
• Shoulders open and scapular neutral (roll your shoulders up, back, and down to help achieve this)
• Neutral spine (no flexing or arching to overemphasize the curve in your lower back)
• Arms at your sides with elbows straight and even and palms open
• Ribs melted (action of ribs when you exhale)
• Core muscles engaged (hold in a wee, hold in a wind and tighten pelvic floor)
• Hips in neutral position (roll the hips forward, then back, then find the middle)
• Knees directly below the hips, unlocked and pointing straight ahead
• Body weight distributed evenly on both feet