Looking from an outside lens, an individual’s posture can be seen as reflection of one’s overall well-being and physical health — when in reality it goes deeper than that. Posture plays a major role in our lives both consciously and unconsciously. So, sit up straight, and let us here at Distraction tell you everything you need to know about posture.
Posture directly influences the way you are perceived by others. “It’s one of those things that subconsciously communicates a lot to people, so being mindful of your posture is a really good way to make a strong first impression before you even speak,” says Fatima Navarro, a University of Miami junior majoring in public relations.
A nine-to-five job is a massive hurdle to achieving good posture. With a large chunk of our day set in front of a computer, “we get into the habit of slouching,” mentions Navarro. According to Medline, a digital research tool ran by the National Institute of Health, the dreaded ‘slouch’ can be avoided by not leaning forward into your screen, and instead, using a lower back pillow to support your spine.
The virtual workforce is more prone to bad posture commonly due to a lack of a traditional office desk. Even at home, try to create a better ergonomic setup to make you feel like you’re at work, which leads to bettering your posture.
Dr. Torres, a physical therapist and professor at UM, gives her patients a checklist to check your laptop, chair, feet, knees and neck positions for optimal posture while working .
Being on your laptop, on a sofa or walking with your phone in hand gets you into the damaging forward head and rounded shoulder posture. “[It’s] harder to break those postures than it is to just form good postures to begin with,” said Dr. Torres. Our constant use of technology has made these postures very common in our day-to-day life. “It’s going to take more of a conscious effort and really strengthening certain key muscles to fix these bad habits,” Dr. Torres later added.
With her clients, Dr. Torres focuses on strengthening the mid back as well as the core with attention to the transverse abdominus. Exercises such as reverse crunches or rows with a band are favorable.
“How strong your core is contributes to your posture,” said Navarro. With a weak core comes a greater tendency to cave in.
Many people who go to the gym focus their attention on forward work like biceps and pecs. With an unbalanced muscle distribution, the tendency to slouch forward increases according to Dr. Torres.
Laying on a foam roller, forcing yourself into that extension posture opens the pecs right away, giving you a good stretch and pushing you into proper posture. You can also add arm movements and focus on your breathing to further open up.
Dr. Torres recommends to patients to set a timer. For every two hours they spend on their computer, Dr. Torres says they should lay on the foam roller for five minutes.
“You’re aligning the spine to get against that gravity position that wants to keep leaning you forward,” said Dr. Torres.
Dr. Torres also said that the main benefits of proper posture are increased respiratory functioning, reduced pain syndromes that can lead to an unhealthy cycle of inactivity, poor eating habits and potentially injury.
The position you sleep in also affects your posture. Stomach sleepers are the worst, back sleepers are the best and side sleepers can vary. Dr. Torres recommends that side sleepers should put a pillow between their knees to avoid crossing your legs and twisting your back. If you can’t comfortably change your sleeping position, stretch your back for a few minutes once you wake up.
Unfortunately, crossing your legs is another posture not good for your lower back. Instead, try and make the number four with your legs, placing the outside of your ankle over the opposite knee, recommends Dr. Torres.
The key to better posture, in the long run, is becoming more conscious of making it more a habit. By only implementing two exercises daily they can help battle bad posture, allowing this battle against the slouch to become a habit and not something that feels like a mission or a task.
words&photo_valeria barbaglio. design_melanie bergunker.
This article was published in Distraction’s Spring 2024 print issue.
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