How often were we told to stand up straight as kids?

A lot right?!

Little did we know how important it would be to stand tall. Or maybe you are still not aware of this basic biomechanical need.

Gravity has a huge acting force on us and correct spinal alignment is crucial to dissipate these forces evenly through the discs of our spinal column.

Our modern world is incredible, but also incredible back for our spines.

There is a neutral acting force of 5kg on the cervical spine.

This nearly triples while looking down slightly.

Looking down at our phones!

And we spend a lot more time than we think looking down on our phones.

Simply download the Screen Time Tracker app Moment that tracks how much you use your phone daily.

Rounded shoulders?

That’s next on our list!

Forward sloped shoulders can lead to serious shoulder impingements and exacerbate neck issues.

Sitting at desks all day, slouched, with our keyboard and screen at the wrong height is causing serious problems for a huge percentage of people.

I’ve see this first hand.
And unfortunately I’ve been there myself.

These long periods of sitting are playing havoc with our lower backs.

Sitting puts more pressure on your spine than standing.

The disc in your back are designed to expand and contract when you move.

When you sit, the discs are compressed and can lose flexibility over time increasing your risk of a herniated disc.

Not to mention decreased hip mobility and weakness in your glutes.

OK!

How are we going to fix this?

EASY!

We’re going to stand!

Yes, stand. And we only need one piece of equipment... A wall.

Four points of contact, just like in the picture

Four minutes.

Once a day.
Undo the day, at the end of the day.

You can even start the day like this if you wish.

Or, if you’re really in the mindset of posture perfection take four minutes at lunch to do this too.

Instructional notes:

Take your shoes off.
Squeeze your glutes slightly to align your lower back.
Tense your core slightly, but still being able to breathe deeply into your stomach.
Hold your shoulder lightly down, do not force them.
Turn your hands/arms so your thumbs are facing forward.
Tuck your chin slightly and press your head into the wall with little pressure.
Hold for hold minutes and as relaxed a state as you can.

Stand tall. Stand proud. Stand in your own, No one else is going to do it for you.

HABIT BECOMES POSTURE