Tips and sequencing of correcting posture
- Correct the feet position – Keeping them shoulder width apart will do the trick. A narrow stance with your feet close to each other reduces your stability, making muscles work harder. Keeping feet shoulder width apart makes your stance more stable.
- Body weight should be distributed equally on both feet. Leaning on one foot more than the other can affect the foot arch, knee joint as well as your lower back. It feels comfortable to lean on one side especially when you have been standing for long. However practicing this on regular basis can develop muscle imbalance, which can lead to injuries.
- Neutral knees – keeping the knees locked while standing can increase pressure on hips and low back as well as in the knee joint. Contrary to this, keeping knees bent especially while wearing high heels can lead to many knee joint problems. So keeping the knees neutral in line with the hip joint is the best way to prevent undue stress on other joints.
- Shoulder – head – pelvis position correction would be similar to what we discussed in sitting posture correction. The most common difference seen is the pelvis is tilted more anteriorly in standing compared to posterior pelvic tilt in sitting. You will see other variations as well but the correction method would be same.
Many offices are incorporating standing work stations for employees to minimize the effects of prolonged sitting. This is better than sitting but one should be careful of the above mistakes. It is also advised to keep your calf pumping and stretching to avoid varicose veins. Good foot wear and proper flexibility and strength in calf and foot muscle is essential to prevent plantar fasciitis.
There are many exercises to correct muscle imbalances, to help you sit and stand in correct posture. If you have a pre-existing condition, please consult with your physiotherapist before indulging in any form of exercise. Every presentation is different, therefore it is advisable to consult a specialist and target all the necessary muscle groups.