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:
- Stand tall with your whole foot flat on the ground. Sense your heels
- Unlock your knees slightly
- 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:
- 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.
- Sit tall and roll your pelvis back until you feel both “butt-bones”
- Keep your neck neutral. This means your screen should be at eye-level
And that’s all there is to it.