Good Posture

4 Easy Steps to Avoid Bad Posture

Read Part 1: Good Posture, Good Energy

 

Correct Standing Posture
The following steps for improving posture have been formulated by research conducted at Harvard Medical School and published in the issue “Back Pain” by Harvard Health Publications.

1) Imagery. Think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to your breastbone is pulling your chest and rib cage upward, making you taller. Try to hold your pelvis level — don’t allow the lower back to sway. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.

2) Upper-body stretch. Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20–30 seconds. Relax.

3) Arm-across-chest stretch. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

Seated Posture
4) Shoulder blade squeeze. Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.

Its is suggested that you try to remember to perform at least 2 of these steps daily by associating them with another of your ritualized activities during the work day, like your bathroom, coffee, or lunch break. Eventually they we become habitual. Soon after you will not only notice an improvement in your posture and a reduction of musculoskeletal pain, but a significant difference in how the world receives your energy.

Check out our other blogs at Richel D’Ambra for more tips on how to be a healthier you, and book an appointment today to get a jumpstart on wellness.

Harlan Ewers - Richel D'Ambra Spa and Salon Massage Therapist
Harlan Ewers, LMT
Massage Therapist / 7 Years Experience

E-mail: harlan@richeldambra.com
Harlan is a Licensed Massage Therapist specializing in Sports Massage. Other certifications include: Lifeguard / CPR / AED for the Professional Rescuer, Sailing Instructor, Certified Pool Operation Technologist, and Wilderness First Responder. Harlan is currently pursuing a Degree in Kinesiology with the intention of achieving a Doctorate degree in Heath Sciences.

 

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