How to improve your posture?

Back to list 2021-02-20 17:07:41

Good posture is more than just standing up correctly to contribute to a good appearance. It’s an integral part of your wellbeing in the long run. It can avoid discomfort, fractures, and other health issues by making sure that you hold your body the right way, whether you are moving or still.

But how can I be sure that I am standing up correctly?

The Orthopaedics & Sports Medicine department of Jiahui International Hospital (嘉会国际医院) helps patients suffering from bad posture. Through an entire investigation on how the body is moving and functioning, their postural assessments check how well the muscles and joints are working together and if there are any imbalances or abnormalities to be corrected.

Dr. Allen WU and Eric HSU kindly agreed to answer few questions for MSH China.

     Dr. Allen WU

    Orthopedics & Sports Medicine

   Dr. Eric HSU


What is posture?

Posture is the position in which someone holds their body when standing, sitting or lying down. Postural assessments look at your static posture to see if there are any imbalances that could cause or are causing pain and discomfort.

How does posture affect health?

The body functions at its best when it is in correct posture. When the body is in correct postural alignment, it moves and distributes weight evenly and appropriately allowing the muscles, joints and spine to work together to help us move effortlessly. If something is out of alignment, then injury and pain can occur.

Some disease is related to recurring or overuse injury to the lower limbs including;

-      Achilles tendinopathy (pain, stiffness, and swelling of the Achilles tendon)

-      Patella-femoral pain (knee pain)

-      plantar fasciitis (foot pain)

How can I improve my posture?

Posture is how you sit or stand. It means your body is positioned correctly and the weight is evenly balanced so that the skeleton, muscles and ligaments aren’t overstretched or strained. Good posture makes sure your spine has three curves and the muscles on each side of the spine are strong and well balanced.

Good posture doesn’t mean standing stiff to attention. It means you are loose and flexible with:

-      Your back straight

-      Your head up, chin in and looking straight ahead

-      Your tummy in

-      Your weight balanced evenly on your two feet

-      Your knees straight

-      Make sure you are relaxed and keep breathing

When you are sitting, your back should be against the back of the chair and your knees should make a right angle, with your feet on the floor. It’s important not to cross your legs. Meanwhile, we can do target exercise to strengthen certain muscle group.

How do you fix a bad posture?

During an assessment, we will look at the overall alignment of the lower limbs both statically and dynamically. We will test ranges of movement and will carry out further tests to identify any areas of weakness and stiffness.

By assessing movement and posture we are able to evaluate and address the corrections needed through simple lifestyle changes, stretching and strengthening exercises. Treatment plans are bespoke and will vary depending on the results of the assessment. Our rehab team will suggest treatments and/or exercises for the patient based on the findings during the session. These will be discussed thoroughly with him/her.

The benefits of achieving good posture

-          Keeps bones and joints in the correct alignment so that muscles are being used properly.

-          Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.

-          Decreases the stress on the ligaments holding the joints of the spine together.

-          Prevents the spine from becoming fixed in abnormal positions.

-          Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.

-          Prevents strain or overuse problems.

-          Prevents back pain and muscular pain.

-          Contributes to a good appearance.

-          muscle lengthening and increased flexibility

-          improving proprioception/balance and weight transference

-          improving core stability and muscle balance around the pelvis

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