A Simple Guide: Better Posture When Standing & Sitting

If you would rather hear me talk about this and see visuals, click this video.

I see lots of questions about proper posture for these, and I figured a quick post could be helpful.

STANDING

In order to stand with good posture, we are looking for a “stacked” ribcage over pelvis.

This allows the diaphragm and pelvic floor to be aligned with one another which will allow for:

  • Proper weight distribution throughout the body
  • Less stress on the low back (no excessive Anterior Pelvic Tilt)
  • Good breathing

To accomplish this, I recommend doing the following:

  1. Stand tall with your whole foot flat on the ground. Sense your heels
  2. Unlock your knees slightly
  3. Place your hands on your low ribs and exhale until you feel them come down a bit, but don’t lose height in your skeleton as you do so

Boom. You’re in a good “stacked” position.

SITTING

“Ideal” sitting for most people will involve an upright posture with a sense of the heels and feet flat on the floor. We don’t want to arch our backs too much or, on the other side of the spectrum, slouch.

For a good posture, we want to feel our ischial tuberosities, which are our “sit bones” – those bones in our buttcheeks.

This will allow for:

  • A “neutral” pelvis that isn’t too forward or backward
  • An upright torso
  • Less stress on the low back

To accomplish this, I recommend doing the following:

  1. Feel your whole foot flat on the floor. If necessary, place something underneath your feet to “bring the floor up to you” so you can comfortably feel your heels.
  2. Sit tall and roll your pelvis back until you feel both “butt-bones”
  3. Keep your neck neutral. This means your screen should be at eye-level

And that’s all there is to it.

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