Number one tip for great posture

Throughout March, we will be dedicating our Dojiva focus to posture. And we will consider the many paths, exercises and practices that should help you embody lasting good posture.

But what’s the number one intervention for this?

Well, it’s not a mysterious stretch or a perfect yoga pose and certainly not some device that you have to wear! The answer is simple…

to notice (to be conscious of) your posture in daily life

This might seem a bit too easy but if we go by time alone, it makes sense. If you add up all the time spent at Pilates/yoga classes, workouts and even private sessions with postural coaches it pails into insignificance compared to 16 hours a day (112 hours a week) of waking life.

So, for postural success, daily awareness really is of primary importance. But the story doesn’t end there and it maybe that you have some present physical limitation or an environmental consideration that doesn’t yet let you express your best. In other words, quick change might not be possible and over a long time you might have developed some bad habits.

Here is list of why things go wrong:

• A tucked under pelvis
• Tight hamstrings
• Tight hip flexors
• Tight ribs
• Inflexible spine
• Poor desk set up
• Too much time sedentary 
• Over thinking while walking (so head drops)
• Emotions bringing you down
• Being overweight
• Old patterns/beliefs hanging around (perhaps from bad advice)

The list goes on and I’m sure you could add your own specific reasons. First up, I want you to believe that you can change and here is an affirmation for you to consider:

“Yes, I can make positive changes to my posture” 

How about closing your eyes and repeating that sincerely five times right now?

* * * *

Ok, they are just words, but words effect us and that simple practice may have adjusted your posture slightly. If not, simply bring your awareness to your body position right now and make small adjustments if necessary.

A Key Dojiva tenant

A primary goal of Dojiva classes is that you to develop good levels of body awareness.

Below are ten chances to remind yourself of good posture. A good practice is to remember to check in… to notice your posture at regular times during the day. E.g: every time:

1. You get up - this is a great time to pause for a moment to take a breath, be present and then move on
2. You sit down on your sofa - watch out for automatically slumping - do you need cushions/support wedges under and/or behind you?
3. You change rooms - remember to practice good gait
4. You look at a screen - is it a good height?
5. You go outside - bring your eyes up to eye level
6. You get in your car - do you need to adjust the seat/mirrors for best posture
7. You get out of your car - pause briefly before moving off
8. You take a walk - try shorter strides and a buoyant gait
9. You play sport/take a class - check in with posture, breath and level of awareness
10. You are communicating with somebody - whether in person or on the phone/zoom

So our job, sports, classes, daily walks and TV can all be used to register and perhaps make small tweaks posture. You start to ‘train in’ good alignment. Even if it’s not great yet, just being more posture aware can start the ball rolling!

I believe a slumped posture is better than a held one

Why? Well a slumped posture suggests to me that you are relaxed, at ease and perhaps content with yourself. Compared with a posture that is too upright, effortful and trying to be somebody, something you are not. Like standing or sitting ‘correct’ when in front of your trainer, physio or other body worker.

Extremes (too held/too slumped) of posture are not ideal and a recurring Dojiva message is for you to find a natural way… a posture that feels true.

When you come to make change, the only place you can start from is HERE… your present state. That is the part of being true… honouring where you are.

If you get the this right, you up your chances for effective and lasting change

If body awareness is the number one intervention for good posture, what’s number two?

The next step on the good posture path is about optimising your environment. Especially important is your choice of chairs as these can be a major influence on the alignment of your pelvis and therefore spine. You might find that you need some tweaking to your sofa, dining room chair, car seat, office set up, etc. 

Unfortunately, most seats are designed to help you become excellent at slouching! Now there’s nothing wrong with a comfy sofa (or in my case a lazy boy) for an hour or so of rest at some point in you day, but for office work and when eating it’s really key to sit well. And that means your pelvis is directly under the spine.

Note the following points about using a stool for office work which is quite different to leaning back onto one those expense office chairs:

• Your spinal curves can be aligned and supported by a neutral pelvis
• Your spinal muscles, nerves and disks decompress
• Your pelvic and low torso core naturally engage

These first three points should help reduce back pain.

• Your breath capacity feels easier
• Transitioning to standing becomes easier
• You have a sense of ground with your feet on the floor
• You will likely feel more alert and ‘with it’ and that means better productivity 
• Finally, stand up for a few light stretches every 30 minutes!

And, remember the basics…  to sit towards the front of the stool, with your hips above knees and shoulders relaxed.

Summary

To improve your posture, the first step is to be more body-alignment aware in day to day life. To help with this, you could re-read the ten points above. And to help you remember, (perhaps right now) why not grab some sticky notes and place little postural reminders around your house?

Before long, I am trusting that postural checks becomes natural

During this awareness increase, be sure to get yourself a good stool for desk work and to use cushions/props to help support you in the car and on the sofa.

One more tip…
ask your family, friends and colleagues to ‘call you out’ if they see you drift from good posture.

Thanks for reading

Take care

Danny

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