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You are here: Home / Mind and Body / Good Posture, Healthy Body

January 22, 2016

Good Posture, Healthy Body

Did you know that good posture helps your body function at its best? Posture is the way in which your body is positioned when standing, sitting or lying down.  When you have good posture your bones are aligned correctly – your muscles, joints and ligaments are working properly or as they should.  Posture StandingThis also means your vital organs can function efficiently because they are in the right position. Having good posture also helps contribute to the normal functioning of the nervous system.

Checklist for good posture

When standing:

  • chin parallel to the floor,
  • shoulders even,
  • neutral spine – no flexing or arching,
  • arms at your sides with elbows straight and even,
  • abdominal muscles clenched,
  • hips even,
  • knees even and pointing straight ahead,
  • body weight distributed evenly on both feet.

When sitting:

  • keep your back straight,
  • distribute your weight evenly on both hips,
  • keep your head and neck aligned over your shoulders,Posture Sitting
  • sit back in your chair; your back should be supported by the seat back,
  • adjust your chair height so that your hips are slightly higher than your knees,
  • be sure your feet are supported by the floor or a footrest,
  • avoid sitting for long periods of time; get up from your chair at least once every hour,
  • do not twist or bend your back from a seated position.

Good posture is good for balance which helps us walk across the room and play sports.  It helps reduce abnormal wearing of joint surfaces that could result in arthritis.  When we have good posture, breathing and circulation are enhanced; muscle fatigue and backaches are prevented.  Having good posture also contributes to a good appearance.  Maintaining good posture has many benefits for us all – both now and in our future.

 

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WRITTEN BY: Candace J. Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County, Heart of Ohio EERA, heer.7@osu.edu

REVIEWED BY: Elizabeth A. Smith, Central Regional Program Specialist, SNAP-ED, Ohio State University Extension, smith.3993@osu.edu

PHOTO CREDITS:

  • http://sites.psu.edu/siowfa14/wp-content/uploads/sites/13467/2014/11/posture.png
  • http://www.health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain

SOURCES:

  • https://my.clevelandclinic.org/health/diseases_conditions/hic_Posture_for_a_Healthy_Back).
  • http://www.kansaschirofoundation.org/goodposture-article.html
  • http://www.health.harvard.edu/staying-healthy/why-good-posture-matters
  • http://ergonomics.ucr.edu/posture.html

Categories: Mind and Body
Tags: balance and coordination, good posture, healthy body, posture checklist, prevent backaches

Avatar for Candace J. Heer
Avatar for Candace J. Heer

About Candace J. Heer

Candace J. Heer, M.S., L.S.W. is an Ohio State University Extension Educator, Family and Consumer Sciences in Morrow County. Her specializations are Health and Wellness and Financial Wellness. She also focuses her programming on home food preservation and food safety. Candace is a Licensed Social Work (Ohio) with an emphasis in behavioral and mental health and is a Certified Personal & Family Finance Educator (AAFCS). She is enthusiastic about promoting worthiness and well-being for people, animals, and the environment. You can find Candace crocheting, reading, watching sci-fi and spending time with family and friends, including her furry family members.

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