The importance of a correct posture can’t be overstated: it boosts confidence and outlook. Therefore, it’s prudent to correct errors in posture, especially in this era when image means virtually everything.
Every 21st-century man should maintain a correct posture while standing, lying down, or sitting.
The Anatomical Posture When Standing up
The head, hips, and shoulders should always be forward-facing. The ears, shoulders, knees, ankles, and hips should form a straight line down the body. Also, the shoulders should be down and back, and the palms ought to be directed to the back for a posture to qualify as a proper anatomical positioning.
Having shoulders back and down will help you to maintain an open chest, and this will, in turn, increase the lung capacity for carbon dioxide and oxygen exchange.
However, it is worth noting that a proper posture has little to do with the alleviation of low back pain. There are some people with a correct posture but who suffer from lower back pain. And there are others who have a poor posture but have no lower back pain.
Ergonomics for Proper Posture
One of the strategies that are critical in maintaining a correct posture is acquiring an ergonomic workstation. Most people, when sitting at their workstation, are hunched over, straining their eyes, and overly extending their necks for many hours at a go.
Therefore, it is important for such gentlemen to get a suitable ergonomic station and also to take hourly breaks so that they can get up and walk – this will be very much helpful to their physical health and mental well-being.
There is no doubt that proper ergonomics, when driving, eating or sitting at work, can correct a hunched posture.
How do you sleep? If you’ve low back pain, then you should at all costs avoid sleeping on your stomach because of the excess pressure of an overly extended posture on the spine for a long time. Normally, the best positions for sleep is on your side, and on your back in case you don’t have a breathing problem.
Exercises to Correct Poor Posture
A healthy posture comes from strong back muscles as well as increased flexibility and suitable foot ware. Some exercises can improve flexibility and strengthen back muscles. For example, the following exercises can help ameliorate posture problems:
- Neck and shoulder stretches and rolls;
- Double chin exercises;
- Stretching the chest; and,
- Scapular retraction, Y’s and T’s.
You should also try lower trapezius and latissimus strengthening exercises to pull the shoulders down and away from the ears.