Good Posture for a Better You! Part 2 - Sitting

I hope you had a good read with Good Posture for a Better You! Part 1, which was about maintaining the right posture while standing. In this second part, we'll discuss the importance and ways to having a proper posture while seated. As discussed before in the previous blog, the spine will be important here as well.

Credits: Creative Leather Furniture

No matter how comfortable a couch is, it unfortunately encourages our tendency of slouching, and that depends on the type of couch you have, too. I mean, check out this one, I can't imagine sitting upright for too long on this couch!
If you are tired of standing around, it is best to be seated instead of slumping or hunching.

   

Credits: photos1.blogger.com

Now compared to the above, you probably may not be able to slouch for long on this one to the right or may not want to at least, because it is so well-structured and not as plush, and, I would feel guilty of ruining its shape >.<  

The type of furniture you have contributes to your posture to some extent. For example, if you have a wonderful, cushiony, cuddly couch/sofa that you love unwinding to after a hard day's work, by curling up in the softness or tossing yourself on it; chances are that you will be more likely to adopt that unhealthy posture.

This doesn't mean that we should head out to find new furniture, but we can always adjust our lifestyle accordingly. It can be by simple changes, such as sitting on a firm chair for a change, sitting on the ground against a wall or something similar to support your back. If you find yourself slouching at other times, maybe you're tired and need to lie down. Laying down would be more supportive for your spine as compared to sitting if you're unable to sit upright. 

Sitting checklist:

ü As with standing, make sure to keep your head upright, looking ahead, such that your chin is parallel to the ground. Many of us using laptops have a tendency to tip our chins down to the chest; this is bad for your neck, especially if you're working like this for hours.

ü Keep your back upright and shoulders back and aligned, but relaxed.

ü While seated, check that your whole spine is against the backrest of the seat, from the neck to the hips. Some people keep the upper spine against the backrest only; this creates a gap between the lower back and the backrest, which means that your spine would be carrying your weight and this can cause backaches.

ü Try to position your knees slightly lower than your hip level. Placing your knees at right angle will inhibit your natural blood flow to the feet because of the sharp bend at the knees. Therefore, be sure that they're at a sloping angle from your hips.

ü If you're sitting on a chair, try not to cross your legs one over the other, or even crossing your ankles together. Both of these positions will add to poor blood circulation in your legs. Moreover, crossing your ankles for prolonged period of time can be painful for your knee caps in the long run because of the unnecessary stress. An example of this is that of people working in offices 8 hours a day. Imagine how detrimental this position would be even by the end of the day.

ü If you're working at a computer, keep your elbows at a slightly lower level than your upper arms. You don't want the lower arms to be perpendicular with the upper arms as this can inhibit blood flow as well. Also, find something to support your wrist and arms. Some of you might have seen or worked with mouse pads or keyboards that come with a wrist cushion. I highly recommend those, and if you have mini cushions to place under the lower arms, that would work perfectly too.

Keep in mind that for most of the day when we're seated, we are typically watching TV or working on a computer. For the average person, these activities can last for 4 hours per sitting! (This is unhealthy for the body itself, but I shall discuss this later!) Therefore, it is essential for your body to be comfortable during these sessions in order to prevent future cramps or joint injuries.