Stand Tall, Sit Tall: Three Easy Posture Habits
Mom was right about standing up straight. Three easy habits for sitting and standing a little taller.
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Remember being told "Stand up straight!" about twice a day? We rolled our eyes back then, but whoever said it was onto something. Sitting and standing tall just feels better, and you look like you’re ready for anything. And these days, with phones, tablets and comfy recliners, most of us spend a lot of time looking down.
These three easy habits take a minute or two, and you can do them anywhere.
1. Shoulder rolls and a gentle squeeze
- Sit tall in a sturdy chair, feet flat on the floor.
- Slowly roll your shoulders up toward your ears, back, and down. Do five.
- Then gently squeeze your shoulder blades together, as if you were holding a pencil between them. Hold for a count of three and relax. Do five.
It’s a nice reset after reading, driving or a long phone call.
2. Bring the screen up to your eyes
We tend to look down at screens for hours. Bring them up instead.
- Prop your tablet on a stand, a cookbook holder or a couple of thick books.
- Hold your phone a little higher, closer to eye level, when you read or video chat.
- Raise the computer screen so the top is about at eye level.
- Reading in the recliner? A pillow on your lap brings the book up to you.
3. The wall check
Once a day, try this simple check.
- Stand with your heels a few inches from a wall, feet about hip-width apart.
- Let your back, shoulders and the back of your head touch the wall, if that’s comfortable. Keep your chin level, not tipped up.
- Breathe and notice that tall feeling for a few slow breaths.
- Then step away and take that feeling with you.
Stand near a sturdy counter or chair you can hold if you need to.
Try this today
- Do five shoulder rolls every time you hang up the phone.
- Prop up your tablet or book today.
- Try the wall check once a day this week.
Sit smart
A chair that fits you helps a lot. Your feet should rest flat on the floor, with your knees about level with your hips. A small pillow behind your lower back can make a soft chair more comfortable. And get up every 30 minutes or so, even just to refill your water.
Walk tall
Take that tall feeling on your next walk. Look ahead at the path, not down at your shoes, let your arms swing easily, and keep your shoulders relaxed and down. A walking stick or poles can help you stay upright and steady on uneven ground.
Keep it gentle
Move slowly and stay comfortable. Stop if anything hurts or you feel dizzy.
Please check with your doctor before starting any new exercise, especially if you have back, neck or shoulder problems. Stop if anything hurts.
The free Chair Tai Chi printables have more gentle seated moves you can keep by your chair.
Who was the "stand up straight" person in your family? Tell me in the comments.