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Good posture has never been more vital, both psychologically and physically, than in today’s tense, push-button, sit-down world. Posture is so basic to the human condition that we all rely upon it to make instant judgments of others. A slumping figure betrays advancing age, and nothing signals to us that someone is a “loser” more surely than a defeated slouch.

Besides affecting your appearance and mental state, posture habits can also influence your kidneys, stomach, reproductive organs, heart, lungs and brain. Eliminating round shoulders, a hunched back and muscular tenseness can help you breathe more deeply, prevent the cramping of your heart and send more oxygen to your brain cells.

The impact of posture on social image, personal morale and general health can change a person’s life. Good posture is the proper relationship if the segments of the body to each other, whether you are standing, walking, sitting or lying down.

There are four main sections of the body which are the keys: the feet and legs; the pelvis; the spine; and the shoulders and head. When all is well with our posture, in the side view a vertical line will run from your earlobe through your shoulder, your hipbone and your anklebone.

There are three most common posture errors:

Swayback. Many people harmfully exaggerate the spine’s natural curves when they try hardest to stand straight. This tilts the front of the pelvis down, makes the belly sag outward ad increases the arch in the small of the back. Other contributing causes of swayback are sleeping on the stomach or flat on the back; pregnancy; and potbelly. Swayback generates agonizing lower-back pain. Splayfeet. Some people stand and walk with their feet angling outward rather than properly parallel. Kneecaps should turn out slightly, and feet should point straight ahead, a combination which automatically lifts the arches, stretches the toes places calves and thighs in position to give powerful support and helps to tighten buttocks. The result of splayfeet is a tendency to flattened feet, less efficient walking, off-balance standing, and lower-extremity fatigue. Shoulder-head slump. Round shoulders and heavy-hanging head are among the worst penalties we pay for our sedentary habits. Shoulder-head slump causes the muscles to become tight in the chest and front of the neck, weak at the back of the neck and between the shoulder blades; breathing is hindered.

To avoid these errors and improve your posture, here are some basic suggestions.

Learn the right body feel. Since good posture is something you achieve with your body, you must learn it in your body and not just in your mind. An excellent way to get the feel of the way your back should be is to stand 12 inches away from an unobstructed flat wall, with back to the wall. Bend your knees and sit on an imaginary support with your back and head against the wall, tighten abdominal and buttock muscles in order to tilt the pelvis up in front and down in back. Try also to eliminate the arch of the small of the back as completely as you comfortably can. Keep chin down. Keeping your back and head flat against the wall, slowly inch your feet back to the wall and straighten your legs until you are in a standing position. This is correct standing posture. Finally, walk around the room, maintaining the same posture; then place your back against the wall again to see if you have held the good form.

Since good posture is something you achieve with your body, you must learn it in your body and not just in your mind. An excellent way to get the feel of the way your back should be is to stand 12 inches away from an unobstructed flat wall, with back to the wall. Bend your knees and sit on an imaginary support with your back and head against the wall, tighten abdominal and buttock muscles in order to tilt the pelvis up in front and down in back. Try also to eliminate the arch of the small of the back as completely as you comfortably can. Keep chin down. Keeping your back and head flat against the wall, slowly inch your feet back to the wall and straighten your legs until you are in a standing position. This is correct standing posture. Finally, walk around the room, maintaining the same posture; then place your back against the wall again to see if you have held the good form. Get fit. To keep good posture after you have found it, you need to get fit and stay fit with sensible exercise. Just try sucking in your gut and feel the strain disappear from the small of your back. Sit-ups, pelvic tilts, and leg raising are the best exercises for preventing and overcoming swayback.

To keep good posture after you have found it, you need to get fit and stay fit with sensible exercise. Just try sucking in your gut and feel the strain disappear from the small of your back. Sit-ups, pelvic tilts, and leg raising are the best exercises for preventing and overcoming swayback. Be hard-nosed about soft seats. Choose firm, level chairs or sofas to sit on. Adjust your automobile seat closer to the steering wheel and tilt it as nearly upright as you can. Seat belts can ease some of the strain on your back, too, especially if you place a hard pillow under your shoulder blades.

Choose firm, level chairs or sofas to sit on. Adjust your automobile seat closer to the steering wheel and tilt it as nearly upright as you can. Seat belts can ease some of the strain on your back, too, especially if you place a hard pillow under your shoulder blades. Practice, and practice more. At any pause in your daily routine, check to make sure that your feet are parallel; tighten your abdominal muscles and tuck your tail under; pull your head and shoulders back without raising your chin; and breathe deeply.

A few weeks of observing these principles of good posture will assure you of a quadruple reward.