Ideal Posture
Weight even through both feet, kneecaps (patellae), in line with centre two toes, legs straight, knees soft.
Pelvis in slight anterior tilt, (neutral for women), pubic bone and hip bones at front, (ASIS), in the same vertical plane, pelvic floor muscles gently raised, abdominal muscles gently tightened.
Curve convex forward, (slight extension), in lumbar region, (low back). Ribs soft, directly balanced above pelvis.
Curve convex backward, (slight flexion), in thoracic region, (upper back).
Shoulder blades, (scapulae), sliding down the back in a gentle V towards the spine, open across the collar bone.
Curve convex forward, (slight extension), in cervical region, (neck). Head balanced directly above the shoulders, string through the top of your head, floating up to the ceiling, eyeline straight ahead.
If one part of the body is out of alignment it impacts on the rest of the body which then has to compensate.
Think about your position when sitting, particularly if you are in that position for a long time, e.g. at the computer. If your pelvis is tucked under taking away the natural arch in the lumbar spine behind the waistline, your upper back will curve more at the back and your shoulders will curve forwards. You will then have to tilt your head back as your eyes will want to look straight ahead at the screen so your neck will be overextended. This will cause strain to all the muscles in your back and neck and will cause some muscles to lengthen and become weak and others to shorten and be tense.
Sit up straight on the sit bones with the lumbar spine supported – a cushion behind your back at the waistline, feet flat on the floor hip-distance apart, in line with the sit-bones, adjust the screen so you can look straight ahead, shoulders relaxed away from your ears.
When you move out of a position you have been in for a while, ease out of it and have a stretch. Notice when cats have been sleeping, they always stretch before moving off.
Head Nods – gently lengthen the back of your neck. Ease your head gently from side to side. Turn your head over one shoulder, gently drop the chin and circle it around to look over the other shoulder, drop and circle again to look over the first shoulder, keeping your neck lengthened – no strain, no force, just gentle, fluid movement.
Raise and lower your shoulders. Put your fingertips on your shoulders and circle your elbows around one way, then reverse the direction. Protract, (reach your arms forwards sliding the shoulder blades around the sides of the rib cage), and retract your shoulder blades, (bringing them closer to the spine), open wide across the collar bone.
Stand tall.
Remember breathing if feeling tension, in through the nose into the back and sides of the rib cage in two counts, feeling the rib cage expand, and out through pursed lips, in four counts, feeling the rib cage close in.