A good body posture has endless benefits for your health. It not only provides a powerful appearance and a positive feeling, but also for fewer neck and back complaints and more energy. And did you know that you can avoid overload and injuries with a good attitude? We share the secrets of a good standing and sitting posture.
Better standing in 4 steps
Do you ever notice how you stand? And, you’ve probably heard of the tilting of your pelvis and an equal distribution of your weight – you do so:
1. Divide your weight
Standing sounds simple, but it is often wrong. Good standing means an equal distribution of your weight over both feet. That gives a stable and strong attitude. Just try to push someone over who stands like that. Stand with two feet on the ground, divide your weight and bend your knees a little bit.
2. Tilt your pelvis
The tilting of your pelvis is not an apple-egg. Often people pull their belly or push their hips forward. Put your hands in your side and try to tilt your pelvis, without changing the position of the rest of your body. In doing so, tighten your pelvic floor muscles slightly.
3. Stretch your back
Someone who radiates power often has a straight back. Stand upright you reach by stretching your back. Breasts forward, shoulders backwards. Make sure that you retain the natural S-shape of your spine.
4. Relax your shoulders
Relaxing your shoulders does not mean you have to let them hang. But putting too much pressure on your shoulders is also counter-productive. With a good posture, your shoulders are at the same level and in line with your neck, ears, hips, knees and ankles. Your heels, buttocks, shoulders and back of the head are then in contact with an imaginary wall.
Better sitting in 4 steps
We sit for hours at a time and that causes all kinds of back and neck problems. In addition, a lot of sitting can not be compensated by exercising or extra exercise. In other words: better sitting really starts with taking a close look at your sitting posture and your sitting behavior.
1. Ensure a good sitting posture
It is important that your lower back is supported against the backrest and your hips and knees are at a 90 degree angle.
2. Change often of attitude
The most important thing: do not sit too long! The best attitude is the following attitude; often try to change (the more often, the better). Sitting in the same position continuously, ensures that the same muscles are set in the same position for a long period of time, so that too little blood flows through the muscles. This increases the chance of complaints.
3. Stand up regularly. Stand up regularly
and walk a bit.
4. Keep your back moving
Keep your back moving by slowly stretching. This is especially easy at home, by placing a child’s mat (or on your bed) in the child’s position. It ensures that your back muscles are less tight and tense.