The best posture is… the next posture!  

Whilst some postural positions aren’t necessarily ‘bad’, sustaining them too long can, unfortunately, have a negative impact on your body.  

So How Can We Improve Our Posture?  

A good way of reminding yourself of having good posture, is using the 20 Minute Rule. If you have been in the same position for 20 minutes, it’s probably time to move. Your body need variety in the positions you are in. Even a slight shift of where you are loading your weight can make a huge difference!  

Whilst you are reading this, have a think… “Do I look hunched over?” If so… it’s time to sit tall! Imagine a balloon with a piece of string tied to your head and feel it lifting to the ceiling. Try and create a long line from your pelvis up to the top of your head. 

When you are standing up, notice where the weight of your body is. With both feet on the floor, try shifting most of your weight on to one foot and then the other. After this, balance to find the centre point between the two and have a think about if this is how you usually stand.  

We will also look at two movements to unwind some of the most common postures which are not favourable – a forward head posture (when your head/ jaw / neck juts forward) and tight hip flexors (which will tuck your pelvis forward).  

To Help With Forward Head Posture

• Lay down on your front on the ground or your bed and prop your upper half up through your forearms 

• You want to support yourself upwards whilst not pushing, just hold yourself still 

• This position helps create the correct curve in your neck 

• In this position, look up and down, rotate left and right, sided to side (ear to shoulders) and forwards and backwards (head approaching and moving away from the floor… like a pigeon)

• You can stay here while it’s comfortable, aim for at least a minute 

To Help With Your Tight Hip Flexors

• Step forward with one leg, lift the opposite arm into the air (and keep it straight) 

• Support your weight and gently allow your front and back knee to bend together under control 

• As the knee bend takes you lower, you should feel slight tension in the front of your hip on the back leg 

• To get a fuller stretch, lean backwards slightly and rotate your torso towards the back leg, then lean away from the back leg

• Focus on your balance and slow breathing to help lengthen the front of the hip 

• Repeat with the other leg forward

• It is important to work through this posistion both sides 

 Heal > Adapt > Evolve