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Essentials for Good Posture

Good posture is important because…

It helps your body function at top speed.
It promotes movement efficiency and endurance.
Contributes to an overall feeling of well-being.
Your muscles, joints, and ligaments take more strain due to misalignment.
Most incidents of chronic back pain stem from faulty postural habits.
Affects the function of vital organs, particularly those in the abdomen.

Three Essentials to Good Posture

Curves of the Spine. A healthy back has three natural curves: cervical lordosis, thoracic kyphosis, and lumbar lordosis. Good posture actually means keeping these three curves in balanced alignment.
Strong and Flexible Muscles. Abdominal, hip, and leg muscles that are weak and inflexible cannot support your back’s natural curves.
Healthy Joints. hip, knee, and ankle joints balance your back’s natural curves when you move, making it possible to maintain good posture in any position.

Postural Assessment: Front & Back View

The two halves of your body should be the same. Is your head and/or torso off to one side?
Are your arms hanging differently with one further from your body than the other, or one hand is lower than the other?
Are your hips lower on one side, or further from center on one side?

Postural Assessment: Side View

From a side view, good posture is seen as an imaginary vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in your back can be seen.

Exercise to Improve Posture

Stand with your back against a wall, heels about three inches from the wall and feet about six inches apart: weight should be evenly distributed.
Place arms at your sides, palms forward.
Keep ankles straight and kneecaps facing the front. Keep your lower back close to the wall.
Straighten the upper back, lifting the chest and bringing shoulders back against the wall.
Bring the head back to touch the wall while keeping the chin tucked in as if a string is attached to the middle of the back of your head pulling it back.
Pull up and in with the muscles in the lower abdomen, trying to flatten the abdomen.
Hold position for about 10 seconds, breathing normally. Relax and repeat three to four times.
Repeat entire exercise at least three times a day for optimum results.

Contact Reddy Care Physical & Occupational Therapy to answer any of your questions!
Reddy Care Physical & Occupational Therapy Great Neck: 516-829-0030
Reddy Care Physical & Occupational Therapy Farmingdale: 516-420-2900
In-Home Physical & Occupational Therapy: 516-829-0030

** These exercises are not meant to cure any condition. If you suffer from this condition it is important that you speak with your physical therapist.

Author

Reddy Care Physical and Occupational Therapy

Reddy Care Physical & Occupational Therapy Reddy Care Physical & Occupational Therapy is an outstanding specialty service providing exceptional care and state-of-the-art treatments for the residents of Farmingdale and Great Neck, New York. The combination of innovative exercise programs, manual therapy, and technology together with the expertise of every member of the team enables Reddy Care Physical & Occupational Therapy to provide services that ensure superior clinical outcomes and consistently high patient satisfaction.

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