Standing Postural Check List
Our physiotherapist in London at the Angel Wellbeing Clinic looks at the most common cause of back pain : poor posture. Here are some simple tips on improving your posture. The more you practice, the sooner it will become an automatic way of standing. Give this a go when you are standing in line for your coffee or bus!
• Rock forward and backward from toes to heels to place weight through the centre of your arch. Roll to the inside and outside of the foot to find a natural arch. Think tripod support – ball of the foot, lateral border of the foot and centre of the heel.
• ALWAYS stand on two feet with even weight bearing – don’t hang off to one side.
• Unlock and soften the knees. Fully straighten then bend, and find your mid way point without bending too much otherwise you’ll risk walking like a thunderbird.
• Think of the pelvis like a mixing bowl and tilt forward and backward to find neutral, or think about tucking your tail under and letting go. If you can't get it thinking of those movements, then just imagine a seedy person gyrating their hips on the dance floor and you should be able to get the movement.
• To organise your torso and shoulders in a beautiful posture, read the cues in the seated posture checklist. Think Wide and broad. Then use the ray of light analogy (seated posture checklist again) to find the happy thoracic position.
• to keep the head and neck in the right position, let your chin poke forward (this is how a LOT of you will hold your head when looking at a computer screen), then pull it backward, as if your head was a drawer opening and closing. Look at the seated cues again for a tip on how to quickly check neck posture position with 'the finger'.
Now imagine a fisherman's hook under the base of your skull with a bunch of helium balloons attached and as they floar up into the air it stretches the back of the neck long, and creates a little chin tuck.
• Once you are in this position you should notice that all the tension across your upper shoulders, neck and back should have dropped away.
• Walking or standing, continue to drop as much muscle tension as possible and breath wide into the base of the ribs. Beautiful basal breathing alone can even help you engage your core muscles, as the diaphragm is the roof of your core musculature. Just think, breathing properly could mean you get a core workout.
It is time to do something about your constant neck niggle or back ache. To make an appointment with Jo Knock the physiotherapist in London at the Angel Wellbeing Clinic in Islington click below. The clinic will provide a thorough assessment of your posture as well as looking at the ergonomics in the workplace.