Posture Tips for Sitting and Standing

 In Exercise and Health

Posture Tips for Sitting and Standing

We all tend to be instinctively aware of the benefits of good posture. If you would like a refresher or deeper look at the benefits of posture refer to an earlier blog post Why Posture is Important .

Given the many benefits of good posture let’s take a closer look at how to achieve good posture. I will break the posture tips into sitting and standing.

Good posture tips for sitting:

  1. Sit with your bottom right back against the back rest.
  2. Place your feet flat on the floor.
  3. Have your thighs parallel with the ground or slightly above the 90 degree level (eg 95-100 degrees).
  4. Sit up ‘tall’ (imagine that you are being lifted up from the crown of your head by an invisible string).
  5. The top of your computer screen should be no more than 10-15 degrees lower than eye level. If the screen is any lower it will result in you stooping at your desk.
  6. Avoid sitting for prolonged periods of time in soft couches where your back is rounded-this is far from good posture. Where possible sit in a firm chair with a supportive back rest.

Good posture tips for standing:

  1. Stand ‘tall’. As with sitting tall imagine that you are being lifted from the crown of your head by an invisible string.
  2. Set your shoulder blades by drawing them back and together. This only needs to be a slight movement-you should note feel like you are squashing a grape between your shoulder blades.
  3. Tuck your bottom under slightly.
  4. Stand with your weight evenly distributed between both feet.
  5. Avoid standing with more weight shifted off to one side.
  6. Slightly retract your head on your neck-this prevents the ’head poke’ position.

Brad Beer (APAM)

POGO Physio Founder

pain free performance Gold Coast physio

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