You can do the most amazing warm-up, flexibility and mobility routines, but you still spend a ton more time not doing those things, which could literally be a pain in the neck. Whether you're sitting, standing or lying on your side, Adam Bornstein of Born Fitness shares some tips to quickly right your posture. Image by PaulBarbee.
With all the things we've written about sitting, it should be no surprise that the way most of us sit doesn't do our body any favours, but according to Bornstein, there's a preferred way to stand and lie down on your side, too:
- Standing: Your weight is distributed across both feet, not shifted onto one foot. Feet should also be pointed straight ahead, or out slightly.
- The fix: Jump up slightly three times to regain your balance, align your feet and get something resembling the preferred posture.
- Lying down on your side: Ideally, your knees and hips slightly bent, and you have your ankles, hips, shoulders and ears all in-line.
- The fix: Try sleeping with a pillow squeezed between your legs.
- Sitting: Your weight should be evenly distributed on both sides of your butt; your hips, shoulders and ears are all in-line; and your face and eyes are looking straight ahead.
- The fix: In your chair, raise your hands in the air and mimic a chin-up movement. This opens up your chest and stops you from hunching over.
These fixes aren't permanent solutions per se, but they help you become more aware of your habits. Bornstein says the best thing you can do is avoid staying in one position for too long. If you've been sitting a while, get up and move, even if it's just for a couple minutes.
How to Fix Your Posture [Born Fitness]