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Correct Posture

Demystifying what it takes to have the correct posture.

As Celine Mckeown so aptly describes in the opening line of her book, "One of the key elements in ensuring that people can work comfortably and effectively is good posture."

Most people don't pay attention to their very human posture until they experience pain. Sometimes these pain are the direct result of prolonged awkward posture.

Correct posture and our body usage (good or bad) has a direct impact on how our inner world of communications (nervous system), circulation, digestion and other functions work. They also are a representation of mood, feelings and personality. They impact how we work and our productivity. We also learn how things around us affect our posture, such as the purse/bag we carry, or how our desk is positioned at work.

A couple of decades ago, the correct posture was taught to us by our teachers and parents. I'm not sure when but it seemed to have gone out of fashion.

Posture assessments have only begin since Ergonomics - the science and study of fitting the workplace in to the worker - burst into our awareness a couple years ago.

How To Improve Your Posture

The best thing for posture improvement is to start with a Posture assessment especially in these areas

  1. Proper Sitting Posture

  2. Correct Posture For Standing

  3. Fixing Bad Posture

  4. Other Posture Matters


The New Rules of Posture: How to Sit, Stand, and Move in the Modern World is a great book on how to improve posture and maintaining posture

Proper Sitting Posture.

The human body is not designed to sit all day. In fact, ancient humans did not sit on chairs and most likely, did not have back pain.

To have healthy seating, we need to know the right posture and how to best use our bodies in the way when we sit. We also need to find a chair that fits our body. Also, the better your health and fitness, the more adaptable your body will be for prolonged sitting. Read about 10 steps to a Healthy Back.

Correct Posture For Sitting

correct sitting
  1. Sit well back in chair with body in balance and shoulders rolled back.

  2. lumbar posture A lumbar roll can be used to help you maintain the normal curves in your back.

  3. Distribute your body weight evenly on both hips.

  4. Bend your knees at a right angle, plus or minus 10 degrees.

  5. If your feet are not flat on the floor, use a foot stool or a stack of phone books. Adjust the height of the footstool to create that right angle of your knees

  6. Try to avoid sitting in the same position for more than 40 minutes. Get up and move around.

  7. If you're working on a desk while sitting, you'll need to pay more attention to your ergonomics posture.


    For example, you may have to adjust the position of the screen to your eye level, wrists position and your arms positioning relative to the height of the desk.

  8. See Ergonomic Computer Chair (how to choose the right chair) and Posture at a computer

Please note: The back posture of the Sitting posture is constantly debated. Tradition view of correct posture is to sit upright. Yet in modern day researchers claim that it is better to have back support and lean back. And in recent years, some researchers suggest chairs that are slightly sloping forward to take the pressure of the lumbar region of the back. As for me, I'd say, get up often and don't stay static in any of these positions for long periods.

Correct Posture For Standing.

right posture for standing
Image via

The most common forms of bad posture are a forward head posture and a stooped posture

Standing at attention like in the military is NOT correct posture. See more posture pictures speak louder than a thousand words.

Fixing Bad Posture.

right standing position

Thinking about fixing bad posture?

To quote Leon Chaitow, honorary fellow of Integrated health from the University of Westminister in London, he says, "To change any habit - and poor posture and poor use are mainly habits - requires, as a starting point, understanding."

Your body language posture is a form of non-verbal communication which includes gestures, facial expressions and eye movements. Having good posture projects posture confidence. Fixing bad posture requires body awareness and knowledge. You can also enlist the help of a professional to further your posture education.

Here are some posture exercises (Scroll down to the bottom of the page) that will help.

Breathing exercises also help with posture.

Sometimes, all your need is a well-meaning friend to give you feedback. A mirror and perhaps a camera (or video) would help as well.

Other Posture Matters.

Correct Posture for Typing is important

Read more Ergonomics to prevent Carpal Tunnel.

See how to get the right typing hand posture.

For Sleep posture, read about the benefits of ergonomic pillows.

Posture Conclusion

Perhaps we need to change our mindset about 'having a good and correct posture'. In our minds, this means it is static, however the right posture can mean several things. We can move and still maintain a good posture at all points.

Thank you for reading this posture page!

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