Q:I am told that I have an incorrect posture due to which I may encounter difficulties later on in life. Please help.
Posture is something we develop through habit by repeating movements and patterns. It is very important to be aware of our own bodies and maintain good posture so that there is minimum strain on the spine, pelvis and legs, and the muscles and joints function in the most effective way. Training, if done incorrectly, can cause problems or injuries, as in the torso leaning forward as if being pulled by some invisible force, or a very conspicuous posterior, accompanied by an exaggerated curve of the lower back or, the most common of all, the stooped, rounded shoulders. Thus through balanced training, appropriate stretching and carrying yourself correctly, you can acquire a good posture.
To ensure proper body alignment and posture keep the following in mind:
Stand straight with ears, shoulders and hips aligned
Utilise abdominal muscles to keep the chest lifted and the back supported
Distribute body weight evenly on both feet
Wear low-heel, comfortable shoes
Change positions to prevent stiffness
Practise the pelvis tripod ' sit erect with the pelvis in neutral position with both feet flat on the floor
Make sure the knees are even with the hips
While keeping your head balanced over the shoulders and hips, visualise the top of the head touching the ceiling
Keep body weight evenly distributed across hips
Use lumbar support if necessary to support the curve in the lumbar spine
Keep the chair close to the table while working to avoid slouching or leaning forward
Change positions often to stop muscles from stiffening
Sleep on a firm mattress to help support your back
Use only one pillow under the head or sleep on your side with the knees bent
Avoid sleeping on your stomach
Adjust the car seat so that you can easily reach the pedals and steering wheel
Sit up straight, keeping chest and head high and avoid slouching forward
Use lumbar support to maintain the natural arch of your back
On long trips, get out of the car to stretch every now and then.