Poor posture is known as a main contributor to a variety of physical and psychological problems including neck pain, headaches and increased stress. Gone are the days where correcting posture was just a case of ‘straightening your back’ and ‘pulling your shoulders back’ – attempting these two prompts can actually increase muscle tension.

Our bodies generally adapt to a position we most often hold them in. Sitting poorly is known to shorten certain muscles such as the hipflexors and frontal neck muscles, especially when at a computer. Other muscles become weak, such as the glutes and abdominals.

The benefits of good posture
Holding good all round posture has many benefits that keep us healthy and pain free. Some of the benefits include:

• Better breathing: Keeping the mid and upper spine in a neutral upright position with the shoulders held back rather than round forward helps facilitate deeper breathing, through an increase in lung capacity and improved diaphragm efficiency. Holding this position is also shown to increase confidence and positive feelings.
• Head space: The common forward head carriage position reduces the blood flow to the muscles surrounding the head and neck, creating tension through the shoulder and upper spine. In the long-term this can lead to degeneration in the upper spine and nerve entrapment. Keep your head in neutral, especially when texting, and stay head happy.
• Reduces pain and fatigue: Moving and sitting with good posture improves muscle efficiency and promotes good blood flow up and down the body through better movement and oxygen uptake. Developing good posture requires less energy when static and moving, therefore the body can utilise its resources better, building strength on a stronger base of support. 

Improve your posture
We most often develop poor posture from how we regularly hold ourselves at work or elsewhere. There are common muscle imbalances that occur, so arranging to see a sports or physiotherapist is key to get an assessment on what tissues may need your focus. This can be done in several ways:

• Set reminders and prompts: Setting reminders on phones or wearable devices can prove very effective at pre-venting bad posture. These prompts every hour or so will encourage you to move or adjust posture regularly. It’s easy to get absorbed in life and forget posture and move-ment daily.
• Yoga and stretching: Regular stretching of tight muscles can encourage correct alignment of posture, and reduce the chances of slumping. Yoga and Pilates combine lengthening muscles with strengthening, especially around commonly effected areas within poor posture such as the hips, lower back and neck. A therapist can recommend daily stretches to improve posture.
• Core stability and strengthening: Along with stretching, strengthening certain muscles is key in keeping a good posture. Often muscles become lengthened, which reduces their ability to stabilise. This is often seen in forward head posture where the muscles at the back of the neck elongate and weaken, and therefore do not stabilise the head. This is also similar within the core muscles – when weakened, they lose the ability to stabilise the trunk and pelvis. When performing strengthening exercises, good body alignment should always be held to promote a functional posture.