As we’ve mentioned before, good posture is an easy way to take good care of your joints. Bad posture has several negative consequences including muscle and joint pressure, bad circulation, and shoulder and neck pain resulting in headaches. These effects can make your body feel more tired earlier than it normally would. The best way to prevent bad posture and extra pressure on your joints is to consciously make an effort to be mindful of your posture. To help you do this, we’ve outlined these 6 tips for good posture.
1. Sit properly
Yes, you read that right, there is a correct way to sit. To sit with good posture you’ll need to:
- Keep both feet on the floor or on a footrest if they don’t reach the floor.
- Keep your head straight. Do not tilt it up or down.
- Keep your ankles in front of your knees and do not cross your legs.
- Sit with your knees lower than your hips.
- Keep your forearms parallel to the ground and relax your shoulders.
- Change positions. Don’t remain sitting for long periods of time.
2. Open Up
Like mentioned in the last tip, it’s important not to get stuck in the same position for hours on end. You’ll want to make sure your body is getting proper circulation and range of motion.
- Switch positions. If you sit, stand up for awhile, or vice versa.
- Take a break and go for a walk.
- Stretch. Even if you aren’t doing strenuous exercise, stretching is crucial for joint strength and stability.
3. Stand properly
The manner is which you stand is also relevant to good posture.
- Keep your shoulders back and aligned.
- Keep your weight on the balls of your feet.
- Make sure you use your core strength to keep your stomach tucked in.
- Bend your knees slightly to ease pressure on the hips.
- Your feet should be shoulder width apart.
- If you are standing for a long period of time, ditch the high heels.
- Shift your weight from one foot to the other or from heels to toes.
- Let your arms hang naturally at your sides.
4. Strengthen your core
Core strength is the foundation of balance and stability for the body. By strengthening these pelvic and abdominal muscles you are not only giving your body a stable foundation, but you are making achieving good posture easier. A strong core will enable you to keep your stomach tucked in and tight during sitting and standing.
5. Sleep in the right position
Just like standing and sitting, the way you lay down is also important to your posture.
- Choose the best mattress for you. Generally, firm mattresses are recommended, but if a soft mattress is more comfortable then that is best.
- Sleeping on your side or back is helpful for back pain.
- Use a pillow, but make sure not to use too many under the head. This could cause neck problems.
- Avoid sleeping on your stomach.
- Sleep with a pillow between your legs or under your knees for extra support.
6. Walk and Run correctly
Exercise is great for the joints, unless you are doing it wrong.
- Keep your chin parallel to the ground.
- Keep your head up and looking forward several feet in front of you.
- Don’t hunch your shoulders
- Hit ground with the center of your foot and roll it forward to the toe.
- When running, keep your arms loose and bent at a 90° angle.
Bad posture habits can take time to fix. Don’t get discouraged after practicing these new techniques. Once your body becomes accustomed to good posture, it will relax in the correct positions. Good posture is just one way to keep your joints healthy and pain free. We hope these 6 tips along with the proper joint supplement plan will help you get the most out of your days.
Not sure which type of joint supplement you need? We can help. Download our free eBook How to Choose The Right Joint Supplement below.
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