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Posture, Posture & Posture!!!

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Posture is defined as how your hold your body at all times. Regardless of the type of  posture, the most important component of a good posture is that the spine is in a neutral and non-compromised position.

The most common symptoms of poor posture are the following:

  • Neck Pain
  • Headaches/Migraines
  • Shoulder/Upper back pain
  • Arm/hand numbness and tingling
  • Jaw Pain (TMJ dysfunction)
  • Back Pain
  • Muscle fatigue/stress
  • body aches and pain (Joint and muscle)
  • Spinal degeneration and disc disease

  Standing in the optimal posture is an art. However, if you master this art, the results can be very rewarding to your ultimate health goals.   



  • When standing: your head, shoulders, hips and ankles should line up, one comfortably above the other.
  • You should bear your weight primarily on the balls of your feet.
  • Do not lock your knees! Keep your knees slightly bent.
  • Let your arms hang naturally down the sides of your body.
  • Stand straight and tall with your shoulders pulled backward.
  • Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side (aka DON’T do the “text neck”).
  • Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.


  • Keep your feet on the floor or on a footrest, if they don’t reach the floor.
  • Don’t cross your legs. Your ankles should be in front of your knees.
  • Keep a small gap between the back of your knees and the front of your seat.
  • Your knees should be at or below the level of your hips.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Relax your shoulders and keep your forearms parallel to the ground.
  • Avoid sitting in the same position for long periods of time.
  • Your workstation ergonomics is also very important. Check the illustration on the right for the ideal set-up!